Name: Black bean chilli with guacamole and corn chips
Cook time: 45 min
Total time: 45 min
Yield: 4
Ingredients: 1 1 tablespoon olive oil; 1 large red onion (300g), chopped finely; 1 medium red capsicum (bell pepper) (200g), chopped finely; 2 cloves garlic, crushed; 2 teaspoons ground cumin; 2 teaspoons mexican chilli powder; 1 teaspoon smoked paprika; 1 teaspoon dried oregano; 1 tablespoon tomato paste; 400 grams grape tomatoes, halved; 400 grams can black beans, drained, rinsed; 4 cobs corn in husks (1.6kg); 200 grams corn chips; 1/3 cup (40g) grated vegetarian cheddar; coriander leaves and lime halves, to serve; Guacamole; 2 medium avocados (500g); 1 fresh small red chilli, chopped finely; 1 small clove garlic, crushed; 1 tablespoon lime juice; ½ cup coriander leaves, chopped finely

This simple dish is easy to make and served with corn chips and guacamole for a healthy and tasty vegetarian Mexican meal.

Looking for more vegetarian Mexican dishes or more black bean recipes?

Dr Jo says: Don’t be scared of including good fats, such as avocado, nuts, seeds and extra virgin olive oil in your daily diet. These foods are beneficial for blood glucose and insulin control, while helping you to control your appetite.

Tomatoes are rich in lycopene – a powerful antioxidant associated with a reduced risk of certain cancers and heart disease. You can absorb more lycopene by cooking your tomatoes in extra virgin olive oil, as is traditional  in the Mediterranean.

Aim to have at least one vegetarian meal a week. A Finnish study in men found that replacing 1% of energy from animal protein with plant protein reduced the risk of type 2 diabetes by 18%.

Ingredients

1 1 tablespoon olive oil

1 large red onion (300g), chopped finely

1 medium red capsicum (bell pepper) (200g), chopped finely

2 cloves garlic, crushed

2 teaspoons ground cumin

2 teaspoons mexican chilli powder

1 teaspoon smoked paprika

1 teaspoon dried oregano

1 tablespoon tomato paste

400 grams grape tomatoes, halved

400 grams can black beans, drained, rinsed

4 cobs corn in husks (1.6kg)

200 grams corn chips

1/3 cup (40g) grated vegetarian cheddar

coriander leaves and lime halves, to serve

Guacamole

2 medium avocados (500g)

1 fresh small red chilli, chopped finely

1 small clove garlic, crushed

1 tablespoon lime juice

½ cup coriander leaves, chopped finely

Method

1.Heat oil in a large heavy-based saucepan over medium heat. Cook onion and capsicum, stirring, for 5 minutes or until onion softens.

2.Add garlic, spices and oregano to pan; cook, stirring, for 1 minute. Add tomato paste; cook, stirring, for a further minute. Add tomatoes, black beans and 1 cup (250ml) water; bring to the boil. Reduce heat to low; cook, covered, stirring occasionally, for 20 minutes or until vegetables soften.

3.Meanwhile, cook corn cobs in husks in a large saucepan of boiling salted water for 6 minutes or until almost tender. Drain; cool in husks.

4.Peel back the corn husks; remove and discard the silks. Tie the husks back with kitchen string, if you like. Heat a barbecue (or grill pan) over medium heat; cook corn, turning, for 5 minutes or until grill marks appear.

5.To make the guacamole, mash ingredients in a bowl until smooth; season to taste.

6.Reheat black bean chilli in a medium saucepan over medium heat, stirring occasionally until hot.

7.Place corn chips, black bean chilli and corn in bowls. Top with cheddar, guacamole and coriander. Season to taste; serve with lime.

Guacamole

8.Mash ingredients together in a small bowl until smooth.

Black bean chilli and corn can be prepped 2 days ahead. Store in separate airtight containers in the fridge.
Note

Women's Weekly Food

Trusted by home cooks for 90 years, The Australian Women’s Weekly’s Test Kitchen and cookbooks hold a singular place in shaping home cooking within the Australian culinary landscape. Today, the AWW Test Kitchen in Sydney is a thriving hub for food content, connected to two bustling photographic studios where a talented team of Australia’s best recipe developers, art directors, editors and photographers create our world class food content. Our recipes are thoroughly tested and tasted and given the Test Kitchen tick of approval, guaranteeing you’ll get great results in your home kitchen.

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