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Health & Nutrition

  

 

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Healthy recipe

Mexican chilli casserole

Habanero chilli peppers Ingredients for 4:

  • 2 tablespoons Fine Extra Virgin Olive Oil from Italy
  • 3 garlic cloves, chopped
  • 1 large onion, finely diced
  • 1 red pepper, finely diced
  • 100 g. (4 oz) cut green beans
  • 1 teaspoon red or green crushed chilli pepper
  • 1/2 teaspoon basil
  • 1/2 teaspoon mixed herbs
  • 1 teaspoon balsamic or wine vinegar
  • 1 teaspoon brown sugar
  • 2 cans of chopped tomatoes
  • 250 g of dried soya chunks (medium bits)
  • 350 g (12 oz) brown or wild rice

This makes a delicious main course.

  1. Heat the olive oil in a saucepan over a moderate heat. Fry the garlic in the oil for 20 seconds stirring constantly, until it starts turning a light brown.
  2. Add the basil and mixed herbs, then the onion. Sauté for 5 minutes, stirring to avoid sticking, until the onion is transparent.
  3. Add the pepper, green beans, chilli, vinegar, sugar, and soya chunks. Cook for a few minutes, stirring costantly.
  4. Add the tomato cans, still stirring. Simmer over a gentle heat for 20 minutes. If the mixture becomes too dry, add more water. A few minutes before it's cooked, add salt.
  5. Serve with boiled rice.

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