Three bean chilli.

Craving comfort food that's actually good for you? Our hearty Three Bean Chilli recipe is packed with plant-based protein, fibre and antioxidants to provide comfort and nourish your body at any time of year. It comes together in 40 minutes and is perfect to batch cook for busy days.

Ingredients:

• 2 tbsp olive oil 
• 2 carrots - diced 
• 1 onion - diced 
• 2 garlic cloves - diced 
• 1 tsp chilli flakes 
• 2 tbsp tomato puree 
• 1 tbsp cumin 
• 1 tsp smoked paprika 
• 1 tsp ground coriander 
• 400g cooked black beans in a glass jar or 200g dry beans (pre-cooked) * 
• 400g cooked cannellini beans in a glass jar or 200g dry beans (pre-cooked) * 
• 400g cooked red kidney beans in a glass jar or 200g dry beans (pre-cooked) * 
• 600g passata in a glass jar350ml (1 ½ cups) vegetable stock or water 
• Salt and pepper

For serving: 

• Cooked rice 
• 1 avocado - diced 
• Chopped fresh coriander

* Here is our guide to cook dried beans. 

How to make it:   

1. Heat the olive oil in a large pan over medium heat (where possible, avoid non-stick cookware). 
2. Add the carrots, onion, garlic and chilli flakes to the pan. Cook for 5-10 minutes until softened.  
3. Add the tomato puree, cumin, smoked paprika and ground coriander to the pan. Cook for 1-2 minutes. 
4. Drain and rinse the cooked beans. Add the beans, passata and vegetable stock or water to the pan and stir. Season with salt and pepper. 
5. Bring to a boil, reduce the heat, cover with a lid, and simmer, stirring occasionally, for 15-20 minutes or until reduced to a thick sauce. 
6. Serve with rice and topped with the diced avocado and coriander. 

Why your body will thank you. 

This dish is packed with beans, which are rich in fibre. Studies indicate that a fibre-rich diet is associated with a decreased risk of breast cancer. 

Carrots contain carotenoids, a plant compound responsible for certain fruits and vegetables' bright red, yellow, orange and purple colours. Carotenoids act as antioxidants for humans and may help to reduce the risk of breast cancer. 

Your turn. 

Whip up this chilli recipe, snap a picture, and share it with us on social media @breastcanceruk. We love seeing your creations! 

And if you enjoyed this recipe, you’ll love our free e-book, Organic Flavours, packed with more wholesome, organic recipes. Download it today and start exploring new ways to nourish your body. What are you waiting for? Get cooking.