Such a comforting bowl that happens to have 9 of the magical fibre rich plants.
Three beans for a dual protein and fibre addition which is so key (constipation can be common for children and very
painful) in a velvety bed of slow roasted red peppers,
carrots and onions with some warmth but not too much
heat from the cumin and chipotle.
Serve it with some fluffy brown basmati rice a dollop of yoghurt and fresh coriander.
Make more than you need. This keeps in the fridge for up to a week and freezes really
well too. And can be reimagined loaded with cheese as a
filling for tortillas and wraps later in the week.
2 tbsp olive oil
1 large Red onion
3 cloves garlic finely chopped
1 celery stick
1 red pepper, de-seeded and diced into ½” pieces
1 tsp sweet smoked paprika
½ tsp chipotle paste
3 tins plum tomatoes
1 tin Red Kidney Beans (or 1 Cup dried, soaked for all the
1 tin Black Beans
1 tin Pinto Beans
200 ml chicken or vegetable stock
Few sprigs fresh coriander
Dollop of Coconut Yoghurt to garnish
Fresh red chilli for those in need
In a large cast-iron pan, heat the oil on a medium heat and sauté the onion and garlic for a couple of minutes before
adding the rest of the chopped vegetables. Carrots, celery
and pepper should be stirred in, and the paprika and
chipotle paste added as well, stirring now and again, let
them soften for 10 minutes.
Tip in the tomatoes and break them up a bit with the back
of your wooden spoon, adding in the stock once you’ve
swirled it round the tins to get the last of the juices out.
Turn the heat up to high and bring to the boil. Once it is all
bubbling, turn the heat back down to low and let it simmer
gently for 45 minutes.
Add in all the rinsed beans, with the coriander stalks, and
bring to the boil. Season with some sea salt and black
pepper to taste and let it simmer gently for 30 minutes.
Add the tomato puree and another dash of stock if it is
looking dry and continue bubbling for another 30 minutes,
or until lentils and beans are soft.
Spoon into bowls either as is, or on rice, with a blob of
yoghurt and a scattering of torn coriander.