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Preparation Time: 5 minutes
Cooking time: 30 minutes
Serves: 4 persons
This meal, if served as four portions, provides 194 cals, 4.5g fat (of which 1g saturates), 14g sugar and 0.1g salt per portion.
Ingredients
- 1 tbsp vegetable oil
- 1 medium onion, diced
- 3 garlic bulbs, crushed
- 1 tbsp cumin
- ½ tsp chilli powder
- 2 peppers, de-seeded and roughly cut
- 2 medium courgettes - roughly chopped
- 1 x 400g (16oz) can of mixed beans
- 1 x 400g (16oz) can of chopped tomatoes
- 200ml (7 floz) water
- 1 tbsp cocoa powder
- 1 tbsp dark brown sugar
Method
1. Heat the oil in a large pan and soften the onions for 7 minutes.
2. Add garlic, cumin and chilli and cook for 2 minutes.
3. Add all the cut vegetables, coat with the oil and cook for a further 2 minutes.
4. Add beans, tomatoes, water, cocoa and sugar.
5. Bring to the boil and then cover, turning down the heat to medium. Simmer for 15 - 20 minutes.
6. Serve with crusty bread or rice and a green salad.
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