Healthy recipe

Mexican chilli casserole

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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