With my sister being a nurse & working irregular shifts in the hospital, it’s sometimes challenging to make sure we still eat enough vegetables on daily basis & don’t end up eating too much bread-based meals. I think, especially when working irregular shifts, it is super important to ensure a balanced, complete diet for yourself. Therefore, I love to discover or create recipes, which are healthy & easy to cook, so that I can make sure my sister & I eat well, whatever the schedule may look like. The recipe below ticks most of those boxes. And so, we find ourselves turning to it time and again.
This recipe is & has been a favourite in this house for years now. I made it for the first time a couple of summers ago & have made it a zillion times since. It is full of vegetables & flavour. And because it is so easy to make, it is a perfect go-to-meal during busy weekdays. You won’t have to spend hours in the kitchen to produce this delicious, flavour- packed bean dish.
For the healthiest version of this dish, you can chose to leave the Doritos & cheese off. This is what I do when my sister takes the beans to work. When we’re eating it at home, though, we do prefer to top the dish with some natural Doritos & little bit of cheese. I wouldn’t recommend omitting the crème fraiche, because it adds a lovely creamy & rounded flavour to the whole dish. If you want, you could try to find a light version, though.
I hope you will love this recipe as much as I do. If you have any questions or comments, feel free to contact me in the comments below:)
Super easy & super yummy Bean Dish
- 1 tablespoon (sunflower) oil
- 1 onion, chopped
- 5 celery stalks, chopped into small pieces
- 1 red bell pepper, chopped into small pieces
- 1 yellow bell pepper, chopped into small pieces
- Chili powder, to taste.
- 1 small can (70g) concentrated tomato paste
- 1/8 litre (about 125 ml) vegetable stock˟
- 1 can of corn (300g), drained and rinsed
- 1 can of kidney beans (400g), drained and rinsed
- Pepper and salt, to taste
- 1 tablespoon crème Fraiche/ sour cream.
- Optional: handful of natural Doritos
- Optional: ¼ cup grated cheese
˟I use a quarter cube to make the stock.
- Heat the oil in a non-stick pan on medium heat. Add the onion and fry for about two
minutes. Then add the celery, bell peppers, salt, pepper and some chili powder. I tend not to add too much salt, because the concentrated tomato paste and the stock will add quite a bit of salt to the dish at a later stage. I also go easy on the chili powder, but if you like your bean dishes spicy, feel free to add as much as you want.
- Fry the vegetables on medium heat until they start to soften, but still have a bite to them.
- Now add the tomato paste and the stock to the vegetables. Stir well.
- Add the beans and the corn. Stir well and allow the beans and corn to heat through. Leave to simmer for about 2 minutes.
- Turn the heat off and add the crème Fraîche. Give everything a good stir.
- Technically, your bean dish is done & ready to serve. But for a little less healthy, yet super yummy version of this dish, you can transfer the beans to a baking dish, cover it with a handful of Doritos and top it all off with some grated cheese. Place it in a preheated oven on 180°C for about 3 minutes. Keep a sharp eye on your dish, because the Doritos brown very quickly.
For more yummy recipes on this blog, have a look at my Delicious Documents in the category sidebar