Courgette & Corn Chilli
Serves: Serves 2 (each serving contains approximately 450 kcal)
(Approx 450 kcal per serving)
1 red onion
1 mild red chilli
2 garlic cloves
1 tablespoon rapeseed oil (15g)
200g frozen sweetcorn
1 ½ teaspoon chilli powder (7.5g)
1 ½ teaspoon ground cumin
400g tin chopped tomatoes
300ml vegetable stock (made from a reduced salt cube)
400g tin black beans (you need 240g drained)
1 teaspoon honey (5g)
small handful fresh coriander leaves
salt (optional) and freshly ground black pepperDownload PDF
Peel the onion and cut in half, then finely chop. Trim the courgettes and cut into dice. Cut the chilli in half, then remove the seeds with a teaspoon and finely chop the flesh. Peel the garlic and using a garlic crusher crush the flesh.
Heat a frying pan with a lid over a medium to high heat. Add the oil and then tip in the onion and courgettes. Sauté for about 6-8 minutes until lightly coloured.
Stir in the chilli, garlic and sweetcorn with the spices and continue to cook for 2-3 minutes until the sweetcorn is tender and piping hot.
Stir in the tomatoes and stock and season lightly with salt, if using and pepper to taste, then simmer for about 5 minutes until slightly reduced and thickened.
Meanwhile, tip the black beans into a sieve and run under the tap to rinse. Stir into the chilli and cook until piping hot. Add the honey and squeeze in the lime juice, stirring to combine. Divide between bowls. Roughly chop the coriander and scatter on top to serve.