There’s nothing more inviting on a cold winter’s night than a good low gi chilli casserole – rich in flavours and incredibly satisfying. The best thing … is it’s easy to prepare with just a few handy staples from the pantry – a must for any low glycemic diet!.
Prep time: 1o minutes
Cook time: 40 minutes
2 cans.red kidney beans
1 can 4 bean mix
2 cans peeled tomatoes
1 tbsp. extra-virgin olive oil
1 large diced onion
2 clove garlic, peeled and minced
1 large capsicum
2 Massel pure vegetable stock cubes to makes 1 litre of stock
¼ tsp dried chilli (or to taste)
1 tsp. cumin
¼ tsp. cayenne pepper (or less)
salt and pepper to taste
2 tbsp fresh parsley
Drain and rinse the beans.
Heat the oil in a stockpot over medium heat. Sauté the onion, garlic and capsicum for 5–7 minutes.
Add the vegetable stock, beans, apple, herbs and spices. Cover and simmer for approximately 45 minutes or until the beans are tender and the liquid thickens slightly.
Serve topped with a dollop of natural yoghurt and fresh parsley. Accompany with brown or wild rice and fresh salad. Low GI Heaven – add it to your low GI recipe collection! Enjoy!