Beat blood pressure with bean chili

Here's a hearty and satisfying chili — without the meat but with all the flavour. This version combines two varieties of beans with sweet corn in a rich tomato sauce seasoned with herbs, fresh chili pepper and chili sauce. It is a healthy source of vitamins and protein.

Preparation time 5 minutes

Cooking time 25 minutes

Serves 4

• 30 ml (2 tbsp) olive oil
• 1 large onion, halved and sliced
• 1 fresh red chili pepper, seeded and chopped
• 1 can (400 g/14 oz) no-salt-added chopped tomatoes
• 15 ml (1 tbsp) chili sauce
• 30 ml (2 tbsp) low-sodium tomato ketchup
• 500 ml (2 c) low-sodium chicken or vegetable broth
• 15 ml (1 tbsp) chopped parsley
• 15 ml (1 tbsp) chopped fresh oregano
• 1 can (425 g/15 oz) red kidney beans, drained and rinsed
• 1 can (425 g/15 oz) cannellini beans, drained and rinsed
• 250 g (1 c) frozen corn, thawed
• Salt and pepper to taste
• 125 ml (1⁄2 c) light sour cream
• 30 ml (2 tbsp) snipped fresh chives
• Fresh oregano leaves (garnish)

1.  Heat the oil in a large skillet. Add the onion and chili pepper, and cook over medium heat, stirring occasionally, until the onion is lightly browned, about 5 minutes.
2. Stir in the tomatoes with their juice, the chili sauce, ketchup, broth, parsley and oregano, with seasoning to taste. Bring to the boil, then reduce the heat and simmer for 10 minutes, stirring occasionally.
3. Add the kidney and cannellini beans and the corn. Simmer for 10 minutes.
4. Meanwhile, mix the sour cream with the snipped chives. Taste the chili for seasoning and adjust if necessary. Serve the chili sprinkled with oregano leaves and offer the sour-cream mixture separately.

Chili makes an excellent topping for vegetarian burgers to get more protein in your diet:

1.  Cook the onion and chili as in the main recipe, then place in a food processor. Omit the tomatoes and broth, but add all the remaining ingredients to the processor.
2. Add 1 egg yolk and 250 grams (1 cup) fresh bread crumbs. Process until smooth, then divide into 8 portions.
3. Shape into burgers and chill for at least 1 hour.
4. Coat the burgers with more fresh bread crumbs, pressing them on neatly; you will need about 60 grams (2 1/2 ounces).
5. Brush each burger with a little olive oil and cook on a grill pan or in a nonstick skillet for 10 minutes on each side.

Each serving provides:

Key nutrients:

• 360 Calories
• 90 Calories from Fat
• 10 g Fat, 3 g Saturated Fat, 0 g Trans Fat
• 16 g Protein
• 53 g Carb
• 16 g Fibre
• 430 mg Sodium

Blood pressure nutrients:

• 41 mg Vitamin C
• 42 mg Magnesium
• 503 mg Potassium
• 159 mg Calcium

Beans have a lot going for them. They are a cheap source of protein, a good source of B vitamins and, when sprouted, are an excellent source of vitamin C. Adding them to chili is an easy way to get those nutrients.