Vegan Black & Kidney Bean Chilli

Vegan Black & Kidney Bean Chilli

Beans, sometimes called pulses/legumes are one of my favourite foods because they are cheap and nutrient-dense. Beans come in many varieties including haricot, lava, cannellini, black, pinto beans, chickpeas and lentils.

They are a rich source of protein and fibre, and other nutrients including folate, iron, zinc, phosphorus and magnesium. Beans are naturally low in fat, practically free of saturated fat, and completely cholesterol-free. One serving of beans, which is approximately 120g (or ½ cup) of cooked beans, provides  on average 7-9g of fibre and 8g of protein.

Beans are rich in natural antioxidants. The darker the colour of the beans, the greater its antioxidant capacity. Therefore, beans like kidney, pinto or black beans naturally have a higher antioxidant capacity than cannellini or butter beans.


The fibre in beans is beneficial in reducing blood sugar levels and thus in reducing the risk of type 2 diabetes. Several studies further show that eating beans regularly can reduce cholesterol levels, blood pressure, and promote weight loss. 

How to cook raw beans

While you can buy pre-cooked beans, it is often cheaper to buy them raw and cook them yourself at home. To cook beans from scratch, start by pre-soaking. You can either pre-soak in cold water overnight or boil them briefly and then allow them to soak overnight.

I prefer to boil my beans briefly before leaving them to soak because it significantly reduces the cooking time the following day. To use my method, you would start by initially inspecting your beans thoroughly to remove dirt or foreign materials in your beans then proceed to:

  1. Rinse your beans thoroughly then place them in a large pot and add 5 parts of water for every part of beans.
  2. Heat to boiling, and boil for 3-5 minutes.
  3. Take the beans off the heat, then cover and let them stand for eight to 24 hours.
  4. Drain the beans and discard the soaking water.
  5. Rinse the beans with fresh, cool water and proceed to cook as normal.
  6. While cooking, only add salt to the beans once cooked because salt tends to toughen beans

Tip: Do not add baking soda to beans during cooking. While it makes the beans softer, it depletes them of vitamin B2 and may ruin the flavour of the beans.

Beans vary in their cooking times so it is better to cook them separately especially when making dishes like chilli.

How to reduce bloating after eating beans

When you start eating beans frequently (especially if you’re not used to it), you may experience stomach discomfort, bloating and flatulence. This is partly because of the non-digestible carbohydrates ‘oligosaccharides’ that beans contain and also because of you may be eating more fibre than you’re used to.

If you suffer with bloating after eating beans, try these tips:

  • Increase beans in your diet slowly. For example, start with daringly only 2 to 4 tablespoons of cooked beans per day then increase slowly over time.
  • Soak your beans for as long as possible before cooking. The longer you soak the beans, the greater the amount of oligosaccharides you remove from the beans.
  • Change the water you use to soak your beans as often as possible during the soaking process. Since many of the oligosaccharides are removed during this process, you’ll reduce the risk of them sticking back to the beans.
  • Rinse tinned beans throughly before eating them to remove the gas-producing compounds that can cause bloating
  • Increase the amount of water you drink whenever you eat beans to improve their digestibility

There are a lot of ways you can incorporate beans into your diet to start enjoying its health benefits. You can add beans to your salad or pasta. You can make a soup, dips and/or spreads or you can replace some of the fat ingredients in sweet treats with mashed beans.

One of my favourite ways to eat beans is in a chilli. I typically enjoy it with rice or quinoa or I may make a burrito. I usually change the type of beans I use in my chilli just to keep them fresh and exciting. In this recipe I’ve used black beans and kidney beans.

Print

Vegan Black & Kidney Bean Chilli


  • Author: somiigbene
  • Total Time: 35 minutes
  • Yield: Serves 2 1x
Scale

Ingredients

  • 1 X 400g tin black beans, drained and rinsed
  • ½ x 400g tin kidney beans, drained and rinsed
  • 50g frozen (or fresh) mixed sweet peppers
  • 80g frozen sweet corn
  • 1 tsp paprika
  • ¾ tsp cumin
  • ¾ tsp chilli powder
  • 1 vegetable stock cube
  • 3 tbsp tomato purée
  • 2 cloves of garlic, finely minced
  • 1 large shallot, finey chopped

Instructions

Add about of 200ml water to a medium saucepan over medium heat. Add the shallots, garlic, tomato purée, paprika, cumin, chilli pwoder and vegetable stock cube. Stir thoroughly, bring to the boil then turn the heat down to a simmer and cook for about 20 minutes, stirring occassionally.

Add the mixed peppers and sweetcorn and a splash of water  to loosen if the pan gets too dry.  Cook for 2-3 minutes, then add the kidney and black beans to the pan. Cook for a further 3-5 minutes on a simmer or until the beans are completely heated through, stirring intermittently.

Tan the pan off the heat and serve with brown rice, or put in a tortilla wrap to make a burrito.


  • Category: Lunch/Dinner

Keywords: Kidney bean, Black bean, Chilli

Print

Vegan Black & Kidney Bean Chilli


  • Author: somiigbene
  • Total Time: 35 minutes
  • Yield: Serves 2 1x
Scale

Ingredients

  • 1 X 400g tin black beans, drained and rinsed
  • ½ x 400g tin kidney beans, drained and rinsed
  • 50g frozen (or fresh) mixed sweet peppers
  • 80g frozen sweet corn
  • 1 tsp paprika
  • ¾ tsp cumin
  • ¾ tsp chilli powder
  • 1 vegetable stock cube
  • 3 tbsp tomato purée
  • 2 cloves of garlic, finely minced
  • 1 large shallot, finey chopped

Instructions

Add about of 200ml water to a medium saucepan over medium heat. Add the shallots, garlic, tomato purée, paprika, cumin, chilli pwoder and vegetable stock cube. Stir thoroughly, bring to the boil then turn the heat down to a simmer and cook for about 20 minutes, stirring occassionally.

Add the mixed peppers and sweetcorn and a splash of water  to loosen if the pan gets too dry.  Cook for 2-3 minutes, then add the kidney and black beans to the pan. Cook for a further 3-5 minutes on a simmer or until the beans are completely heated through, stirring intermittently.

Tan the pan off the heat and serve with brown rice, or put in a tortilla wrap to make a burrito.


  • Category: Lunch/Dinner

Keywords: Kidney bean, Black bean, Chilli

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