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White bean chilli with crispy onions & yogurt
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Serves: 2 - 3
2 tbsp sunflower oil
1 large onion, ½ thinly sliced and ½ diced
2 cloves garlic, sliced
¼ x 28g pack coriander, leaves and stalks separated, stalks finely chopped
1 green chilli, deseeded
1 tsp ground cumin
½ tsp ground coriander
¼ tsp hot smoked paprika
400g can cannellini beans, drained and rinsed
400g can black eye beans, drained and rinsed
250ml low-salt chicken or vegetable stock
3 tbsp Greek natural strained yogurt
1. Heat 1 tbsp oil in a medium frying pan over a medium-high heat. Add the sliced onion and a pinch of salt and fry for 15-20 minutes. Stir occasionally until golden and crisp (lower the heat as the onion starts to colour). Drain with a slotted spoon. Dry on kitchen paper.
2. Heat the remaining 1 tbsp oil in a large saucepan over a medium heat. Fry the diced onion, garlic and coriander stalks for 8-10 minutes until soft and turning golden. Set aside a few slices of chilli to garnish, then chop the rest and add to the pan with the spices. Fry for 2 more minutes.
3. Mash ½ the cannellini beans with the back of a fork and add to the pan with the remaining whole cannellini beans, black eye beans and stock. Simmer for 10 minutes. Take off the heat and stand for 1 minute, then stir in 1 tbsp yogurt. Serve in bowls with the remaining yogurt spooned on top and scattered with the crispy onions, coriander leaves and remaining sliced chilli.
Cook’s tip You could make a bigger batch of the crispy onions and store in an airtight container to sprinkle over salads and soups over the next three days. Other cans of beans or pulses also work well in this recipe, so mix and match depending on what you have available.
Typical values per serving:
Energy |
1,872kJ 447kcals |
---|---|
Fat | 17g |
Saturated Fat | 3.6g |
Carbohydrate | 45g |
Sugars | 9.4g |
Protein | 21g |
Salt | 0.1g |
Fibre | 16g |
(for 2) 2 of your 5 a day/high in fibre
This recipe was first published in Tue Mar 23 10:53:00 GMT 2021.
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