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3 bean chilli on potatoes

Vegan 3 bean chilli

23 Nov 2022 • 3 min read

While certain aspects of your cholesterol levels are genetic, there are certain foods that lower cholesterol and are considered more ‘heart-healthy’, like:
  • foods rich in fibre, like wholegrains, legumes, beans, fruits and vegetables
  • omega 3 polyunsaturated fats found in foods like oily fish, chia seeds, nuts and flax seeds
  • foods containing monounsaturated fats, like olive oil, avocado and nuts
Here’s one of our favourite low cholesterol recipes designed by our in-house nutritionist, Alex, for you and the family to try; proof that a low cholesterol diet doesn’t have to be tasteless!
Vegan
Easy
Nutrition: per serving

Calories

350kcal

Protein

12g

Total fat

6g

Carbs

31g

Ingredients

  • 1 tin kidney beans
  • 1 tin black beans
  • 1 tin chickpeas
  • 2 small carrots
  • 1 large red onion
  • 200g mushrooms
  • 1tbsp rapeseed oil
  • 2 cloves garlic/ 1tbsp garlic paste
  • 1tsp ground coriander
  • 2tbsp tomato puree
  • ½ tsp chilli flakes
  • 2 red peppers
  • 1 tsp cumin

Method

1

Chop the carrots and onion and mushrooms and combine with chilli flakes, garlic and tomato puree in a pan with the vegetable oil and cook for approx. 7 minutes.

2

After the onions are beginning to cook add in the tomato puree, followed by all the tomatoes, dry spices and peppers. Simmer for 10-15 minutes.

3

Add all tins of beans and cook for a further 15 minutes.

4

Serve with fresh guacamole and brown rice or low-calorie and fibre-rich Eat Water Slim Rice for heart healthier alternatives to sour cream and white rice.
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