Black Bean & Corn Chilli

Serves

Scaled from the card's 4-serving amounts and rounded to measurable quantities.

Ingredients

The figure beside each ingredient is its energy for the amount shown, and the bar is its share of the dish — so it is easy to see which one or two are actually carrying the calories if you fancy a substitution.

Raw ingredient energy · 1 serving

Raw weights on purpose: cooking changes what a dish weighs — rice absorbs water, meat renders fat — which moves energy per 100g without changing what you ate. Costing the ingredients you were given is the stable number, and it scales with the serving size above.

Method

1. Preheat your oven to 220°C on grill. Ready an ovenproof dish. Finely dice your onions. Peel and grate your garlic. Drain your black beans. Deseed and finely chop your chillies. Rinse your coriander and lettuce.

2. Place a saucepan (with a lid) over a medium heat with a drizzle of oil. When hot, add your onion, garlic, chilli (to your heat preference), and a pinch of salt and fry for 2-3 minutes. Stir to coat. Add your cumin and fry for a further 1-2 minutes until fragrant. Add your cooked chopped tomatoes, brown sugar, and drained black beans and stir to combine. Reduce the heat to low and let it simmer for about 15-18 minutes until slightly reduced. CHEFS TIP: if your pan dries up, add a splash of water. Taste to test and season with salt and pepper. Once the sauce has reduced to a nice consistency, stir through the corn kernels.

3. Meanwhile, in a blender, pulse together the yoghurt, coriander (reserve some leaves for garnish), and the lemon juice (to taste). Season with salt and pepper until the coriander is finely minced. Alternatively, you can finely chop the coriander and stir through the yoghurt. Shred the lettuce and quarter the baby tomatoes. Toss together with some lemon juice, olive oil, salt, and pepper.

4. Add your black bean and corn chilli to your ovenproof dish. Sprinkle over your grated cheddar and pop under the grill for 5-10 minutes until your cheese has melted, is golden, and the chilli has heated through.

5. Time to plate up! Serve up your golden black bean and corn chilli with your nacho dippers, vibrant yoghurt dressing, shredded lettuce and tomato salsa. Tuck in!

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