Relish the variety of flavours with some spicy chipotle bean chilli

2671
Relish the variety of flavours with some spicy chipotle bean chilli

Everyone needs a diet that delivers a range of nutrients and consists of a variety of foods, in order to remain healthy. This is how Knorr is addressing the crisis of South Africans not eating a range of foods.

Good health starts with what’s on your plate.  However, South Africans are not eating well enough to ensure we get all the nutrients needed for optimum health. Something’s gone wrong with our food system and how we eat, and it’s affecting our nation’s health.

The most pressing issue is the lack of variety in our diets – we’re eating too many of the same foods, too often, and not consuming the range of nutritious vegetables, pulses and grains our bodies need to thrive. According to the new Plate of the Nation report commissioned by Knorr, the most commonly eaten vegetables in South Africa are tomatoes, onions, cabbage and carrots, and vegetables make up only 13% of the space on our plates.

How to vary your diet

Knorr is taking big steps to address the lack of diversity in our diets by championing healthier ways of eating, and making it easy for South Africans to choose to eat better.  Their extensive research shows that just a few tweaks to your diet can make the world of difference to your health and wellbeing. Simply make the following changes to the way you and your family eat:

  • add more variety to your meals,
  • eat more fresh veggies, and
  • swap out meat for lentils, beans and grains.

It’s not difficult at all. To get you started, here’s a recipe containing vegetables and fibre-rich beans. Why not try it as a family meal – they’ll love it and be well-nourished.    

Spicy Chipotle Bean Chilli

Easy

Prep time: 10 minutes

Cooking time: 35 minutes

Serves: 4

  • 1 bunch fresh coriander
  • 1 red onion, chopped
  • 1 carrot, peeled and cubed
  • 45ml vegetable oil
  • 2 cloves garlic, finely chopped
  • 1 red pepper, cubed
  • 15ml chipotle paste
  • 1 x 400g tinned red kidney beans, drained
  • 30ml tomato paste
  • 500g fresh tomatoes, chopped
  • 1 Knorr Vegetable Stock Pot
  • 100ml water
  • 5ml Robertson’s dried origanum
  • Salt and pepper, to taste
  • Wild rice or tortilla chips, to serve
  • Greek yoghurt, to serve
  1. Cut off the stalks of the coriander (set the leaves aside for later) and put them in a mini-chopper or food processor with the onions and carrots. Press the pulse button a few times to chop the vegetables finely.
  2. Heat the oil in a large pan and add the chopped onions, carrots and coriander stalks, along with the garlic, red pepper and chipotle paste. Stir-fry for a few minutes, until the vegetables begin to soften.
  3. Stir in the drained beans, tomato paste, chopped tomatoes, Knorr Vegetable Stock Pot, water and origanum, and season to taste with salt and pepper.
  4. Cover with a lid and cook over medium-high heat for about 15 – 20 minutes, stirring frequently.
  5. Divide the chilli between four bowls and top with the reserved fresh coriander leaves, plus a dollop of sour cream or Greek yoghurt.
  6. Serve with wild rice, or corn fajitas, or with some tortilla chips on the side.