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Prep | 15 min | |
Cook | 25 min |
Method
Reserve half a cup (approximately 100 g) of the beans.
Heat the oil in a large frying pan over medium-high heat. Add the onion and seasoning. Cook, stirring, for 3 minutes. Add carrot and capsicum, cook, stirring, for 3 minutes. Add the mushrooms, cook for a further 2 minutes or until vegetables start to soften. Add the tomatoes, remaining beans and ½ cup of water. Bring to the simmer. Partially cover and cook, stirring occasionally, for 10 minutes or until the mixture thickens.
Meanwhile, wrap the corn in a piece of damp paper towel. Microwave on High/100% for 2 to 3 minutes until corn is bright yellow. Remove to a board, cool for 5 minutes then cut the kernels from the cob.
Combine the corn, tomato, coriander, lime juice and reserved beans. Divide the chilli between serving bowls. Top with corn mixture. Season with pepper and serve.
Nutrition facts per serve
Makes 2 serves
Note: If food units vary from the book, be guided by the following food units.
Meat & Protein | 1.5 |
Bread & Cereals | 0 |
Vegetables | 4 |
Fruit | 0 |
Dairy | 0 |
Healthy Fats & Oils | 1 |
Indulgences | 0 |
Calories | 552 |
Protein | 28.8 g |
Total fat | 8.1 g |
- Saturated fat | 1.4 g |
Total carbohydrates | 77.1 g |
- Total sugars | 25.2 g |
Fibre | 23.4 g |
Sodium | 636 mg |
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