Smoky Kidney and Black Bean Chilli

Smoky Kidney and Black Bean Chilli

This nourishing kidney and black bean chilli is rich in antioxidants, fibre and protein!

Beans are right up there when it comes to protein-rich plant foods. Yes, they do have a high carb content, and there is absolutely nothing wrong with eating a lot of whole/complex carbs. You need complex carbs for energy, and the cells and tissues in your body function better with them.  In saying that, beans contain chemicals that block the action of the enzyme, alpha-amylase. Your body needs alpha-amylase to break down starch into sugars to absorb it.

Since less of this enzyme is available when you eat beans, your body is unable to absorb as much of the carbs/sugars they contain. The carbohydrates in beans in essence function as fibre; they keep you feeling satisfied for more extended periods and keep your gut flora in balance.

Isn’t that awesome?

Chilli is traditionally made with kidney beans, but I love to add black beans to mine to boost the nutrient content. Beans are a rich source of polyphenols, the plant compounds that prevent inflammation and lower the risk of chronic conditions like heart disease, cancer, and diabetes.

All beans are not created equal though. The darker the beans, the higher the polyphenol content. Black beans contain the highest level of polyphenols (223mg/400g), and dark red kidney beans follow closely behind with 159mg/400g.

I have chosen to cook this recipe with white rice this time to encourage my children to eat it. But, if you’d like to increase the antioxidant content of this dish further, eat it with black rice. Remember always to parboil your rice to remove most of the arsenic it contains.


Smoky Kidney and Black Bean Chilli

  • Author: somiigbene
  • Prep Time: 5 minutes
  • Cook Time: 30 minutes
  • Total Time: 35 minutes
  • Yield: Serves 4 1x


This nourishing kidney and black bean chilli is rich in antioxidants, fibre and protein!



  • 1 x 400g tin black beans, drained and rinsed
  • 1 x 400g tin red kidney beans, drained and rinsed
  • 1 tbsp cumin
  • 1 tbsp paprika
  • 3 tbsp tomato purée
  • 2 medium shallots, finely chopped
  • 3 medium garlic cloves, finely minced
  • 2 red chilli peppers, finely chopped
  • 1 tsp smoked garlic
  • vegetable stock cube
  • 300g basmati rice
  • 100g sweetcorn
  • 1 red pepper, chopped
  • 1 spring onion, sliced thinly


  1. Heat a small splash of water in a medium saucepan over medium heat. Add the shallots, garlic and spices to the pan and cook for 2-3 minutes. Once the onions and garlic are soft, add the tomato purée, chilli, vegetable stock cube and around 300ml of water to the pan. Bring to the boil then turn the heat down to a simmer and cook for around 20 minutes or until three-quarters of the liquid evaporates, and the sauce thickens.
  2. Cook the rice according to the pack instructions then set aside.
  3. Once the tomato sauce thickens, add the beans, corn, red pepper and cook for around 7 minutes, still on a simmer. Season with black pepper and salt if needed. Once the beans are hot, take the pan off the heat
  4. Serve the chilli with rice and sprinkle with spring onions.

  • Category: Lunch/Dinner

Keywords: Chilli, Beans



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