Quick and Easy Chili Bean Stew
2 T. coconut oil
1 T. chili powder
1 tsp. curry powder
1/2 tsp red pepper flakes
2 small onions, chopped
3 stalks of celery, thinly sliced
1 large red pepper, cubed
3 medium carrots, grated
3 cups of water or vegetable stock
4 540 ml (19 oz) cans of beans (I used pinto and black beans)
796 ml can organic tomatoes (that is a large can, about 28 oz in metric) or about 6 medium size fresh tomatoes, preferably with skin removed and roughly chopped (you may need to add more water than specified if you use fresh tomatoes)
1 tsp. roasted sesame oil
1 1/2 tsp. balsamic vinegar
1/2 tsp. prepared yellow mustard
1 1/2 tsp. tamari soy sauce
Melt the coconut oil in a large pot over medium heat. Add the chili powder, curry powder and red pepper flakes and cook a minute or two. Stir in the chopped onions and cook until they start to soften, about 5 minutes. Add the sliced celery, chopped red pepper, grated carrots and 2 cups of vegetable stock or water. Simmer for 10 minutes.
Pour in your drained and rinsed beans plus 1 cup of water – use your judgment here, you may need to add more or less. I used 2 quart jars of leftover beans I had previously soaked and cooked myself and included the liquid, but if you don’t have these on hand a quick solution is to use canned but it is very important to drain and rinse these before using. Also, add the can of tomatoes and chop them in the pot with the side of a spoon (or add your freshly chopped raw tomatoes). At this time of year I find good quality canned tomatoes have more flavor than fresh. Heat through for about 10 minutes.
Add the seasonings – sesame oil, balsamic vinegar, mustard and tamari soy sauce, and simmer another 5 minutes or so.
Enjoy! Delicious and nutritious, full of protein and fibre and so quick and easy to prepare!
I like to serve this garnished with sliced avocado and chopped fresh green onion and maybe a whole grain cracker or bread on the side. You may also like a grind of fresh pepper and some celtic sea salt.
Note: You can use any type of beans you have on hand or whatever you prefer. Using more than one variety will improve the amino acid profile for protein quality.