Recipe of the week.
Vegetable & Bean Chilli
Ingredients:
Canned Beans (2 cans, any variety like kidney beans, black beans, or chickpeas)
Canned Tomatoes (1 can, 400g)
Frozen Mixed Vegetables (4 cups)
Optional (if available):
Spices: Chili powder, cumin, paprika, garlic powder, or any other seasoning you like
Olive oil (for sautéing, if desired)
Instructions:
Prepare the ingredients:
Open the cans of beans and tomatoes. If using canned beans, drain and rinse them. If you have spices like chili powder or cumin, set them aside.Cook the veggies:
In a large pot, heat a little olive oil over medium heat. Add the frozen mixed vegetables and cook for 5-7 minutes until heated through and softened. If you have garlic or onions, you can sauté them first to add more flavour.Add the beans and tomatoes:
Once the vegetables are ready, add the canned beans and tomatoes to the pot. Stir everything together. If you’re using spices, add them now (about 1-2 teaspoons of chili powder and cumin works great). You can also add a pinch of salt and pepper to taste.Simmer the chili:
Lower the heat and let the chili simmer for about 15-20 minutes, stirring occasionally. This will help all the flavours come together and allow the sauce to thicken. If it gets too thick, you can add a little water to reach your preferred consistency.Serve:
Serve the chili on its own, or you can enjoy it with rice, cornbread, or a sprinkle of cheese if you have it available.
Tips:
Add a kick: If you like things spicy, add a chopped chili, a pinch of cayenne pepper, or a dash of hot sauce.
Boost the flavour: You can easily add a can of corn, some chopped bell peppers, or any leftover vegetables you have.
Stretch it out: This recipe is great for leftovers! You can store it in the fridge for 2-3 days or freeze it for later.
This Vegetable & Bean Chili is filling, healthy, and incredibly affordable, making it a perfect choice for families looking to eat well on a budget. It’s high in fiber, protein, and loaded with veggies—plus, it's quick to whip up!