This inexpensive and easy recipe will keep you feeling satisfied and nourished as we move into the winter months. Make a big batch and freeze in portion-sizes, then simply defrost and warm gently on the stove top before serving.
- 2T oil
- 2 onions, peeled and diced
- 1 clove garlic, peeled and crushed
- 1 red or yellow pepper, deseeded and chopped (optional)
- 2 tins mixed beans – chickpeas, butter beans and/or kidney beans
- 1 small tin whole-kernel corn
- 2 tins tomatoes
- 1-2 packets tomato paste
- 3t ground cumin
- 2t ground coriander
- 1t sugar
- 1t salt
- 1T vinegar
- Chilli to taste (optional, if you know your chillis – be sure to remove the seeds)
Heat the oil in a large pot and add the onions, garlic and pepper. Cook slowly until the onions start to soften.
While you wait, empty each tin of beans and the corn into a sieve and rinse them under the tap until the water runs clear. For the tomatoes, run a sharp knife around inside of the tins to cut them up a bit.
Add the beans, corn, tomatoes with their juice, and 1 packet of tomato paste to the pot. Now stir the remaining ingredients, mixing gently.
Bring to the boil, then turn down to simmer on medium for about 40 minutes, stirring about every 10 minutes to prevent sticking and to break up the tomato pieces. Just be gentle so you don’t squash the beans. Then taste and add a bit more tomato paste or spices if you think it needs it. Cook another 10 – 20 minutes to blend all the tastes, or until the sauce is nice and thick.