Directions:
- In a large stockpot, cook the chillies and capsicum in the olive oil over high heat for about 6-8 minutes, until the capsicum has blackened around the edges.
- Add the other vegetables (from onions to garlic inclusive), and stir another 5-6 minutes on high heat.
- Add the bay leaf and thyme and other spices and cook for another 5 minutes.
- Add the three tins of beans and the tomatoes and tomato paste and stir well to combine.
- Season well with salt and pepper, cover the whole mixture with water, then simmer for 30 minutes.
- Serve over rice with diced avocado mixed with lime juice, a dollop of yoghurt, and sprinkle with coriander.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 160.44 Kcal (672 kJ) | ||
| Calories from fat | 67.54 Kcal | ||
| % Daily Value* | |||
| Total Fat | 7.5g | 12% | |
|---|---|---|---|
| Sodium | 61.54mg | 3% | |
| Potassium | 530.45mg | 11% | |
| Total Carbs | 21.41g | 7% | |
| Sugars | 7.72g | 31% | |
| Dietary Fiber | 5.58g | 22% | |
| Protein | 3.92g | 8% | |
| Vitamin C | 47.4mg | 79% | |
| Vitamin A | 0.2mg | 6% | |
| Iron | 2.9mg | 16% | |
| Calcium | 94.9mg | 9% | |
| Amount Per 100 g | |||
| Calories | 81.76 Kcal (342 kJ) | ||
| Calories from fat | 34.42 Kcal | ||
| % Daily Value* | |||
| Total Fat | 3.82g | 12% | |
|---|---|---|---|
| Sodium | 31.36mg | 3% | |
| Potassium | 270.31mg | 11% | |
| Total Carbs | 10.91g | 7% | |
| Sugars | 3.94g | 31% | |
| Dietary Fiber | 2.84g | 22% | |
| Protein | 2g | 8% | |
| Vitamin C | 24.2mg | 79% | |
| Vitamin A | 0.1mg | 6% | |
| Iron | 1.5mg | 16% | |
| Calcium | 48.4mg | 9% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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