‘Magic Beans’ 4-Bean Chilli (Ve)

In collaboration with Nourished London

Say hello to your new favourite dinner. This recipe is brought to you by Nutritional Therapist and Medicinal Herbalist, Maya Oakley.

This simple, nutrient-dense one-pot meal is packed with fibre, protein, and gut-loving
goodness. Perfect for families, students, batch cooking, or camping!

Makes 6-8 (more if feeding smaller children and adding lots of sides/ or topping potatoes)  | 10-15 mins prep time | 30 mins cooking

Why Beans?

Beans are nutritional powerhouses - rich in protein, fibre, and antioxidants - that help feed the beneficial bacteria in your gut microbiome. A healthy gut supports digestion, immune function, and overall wellbeing. Plus, beans are affordable and super versatile!

Ingredients:

• 1 red onion, diced
• 1-2 cloves garlic, crushed
• 1 can kidney beans, drained and rinsed
• 1 can black beans, drained and rinsed
• 1 can adzuki beans, drained and rinsed
• 1 can baked beans (choose low-sugar if possible)
• 1 carton or jar tomato passata
• 1 tsp dried oregano
• 1 tsp smoked paprika
• Pinch of cayenne pepper
• Chilli flakes, to taste
• Salt and pepper, to taste
• Fresh coriander (optional)

To Serve:

• Gem lettuce leaves for scooping
• Blue corn tortilla chips for added antioxidants
• Guacamole (mashed avocado with lime juice, garlic and salt)
• Sour cream or coconut yoghurt (for a cooling touch)
• Or serve on a baked potato for a filling meal

Instructions:

1. In a large pot, sauté the diced onion and crushed garlic until softened.
2. Stir in oregano, smoked paprika, cayenne, chili flakes, salt, and pepper.
3. Add all beans and the tomato passata to the pot.
4. Simmer gently for 20-30 minutes, stirring occasionally. Add a splash of water if
   needed.
5. Taste and adjust spices as desired.
6. Serve with gem lettuce ‘scoops,’ corn tortilla chips (blue are higher in antioxidants),
   guacamole, and sour cream or coconut yoghurt.

Benefits:

• Wholesome, gut-friendly, and packed with antioxidants
• One-pot ease with minimal fuss
• Perfect for batch cooking and freezing
• Customisable and family-friendly