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Chili Beans Recipe

This recipe is an assemblage of a variety of beans and legumes, simmered with a homemade seasoning, then topped with yogurt and served with soft flour tortilla wraps. Beans are simmered so as they absorb the flavors of seasonings and the other beans with which they are cooked. You will be impressed with the delicious nutlike taste and buttery texture blended with smooth yogurt as show cased in this quick, easy and healthy vegetarian diet.

Beans offer us lots of health benefits. A health diet for individuals suffered from diabetes, insulin resistance or hypoglycemia. Besides lowering cholesterol, beans' high fiber content prevents blood sugar levels from rising too rapidly after a meal.

Dried mixed beans should be presoaked to make them easier to digest and shorten their cooking time. Presoaking has been found to reduce the raffinose-type oligosaccharides, sugars associated with causing flatulence.

Ingredients :

Serves 4-6

  • 7oz / 200g dried mixed beans, such as kidney, soy, pinto, cannellini, and chickpeas

  • 1 red onion, diced

  • 1 garlic clove, crushed

  • 1 tbsp hot chili powder

  • 14oz / 400g canned chopped tomatoes in tomato juice

  • 1 tbsp tomato paste

  • 4 tbsp low-fat plain yogurt

  • soft flour tortilla wraps, to serve

 Healthy Easy Vegetarian Recipe - Chili Beans

Method :

  1. Soak the beans overnight or for 8 hours in a large bowl of cold water. Drain, rinse, and put the beans into a large pan. Cover well with cold water, then bring to a boil and boil rapidly for 10 minutes. Reduce the heat, cover, and let simmer for an additional 45 minutes, or until tender. Drain.

  2. Put the cooked beans, onion, garlic, chili powder, tomatoes, and tomato paste into a pan and bring to a boil. Reduce the heat, cover, and let simmer for 20-25 minutes, or until the onion is tender.

  3. Ladle the chili into bowls and top with a tablespoon of yogurt. Serve immediately with soft flour tortilla wraps.

Nutritional Facts :

Calories: 53

Fat: 0.5g

Saturated Fat: 0.05g

Salt: 1.3g

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