- 2 tsp rapeseed oil
If you want a light alternative to other cooking oils, rapeseed is a great choice and has…
- 1 large onion, finely chopped
Onions are endlessly versatile and an essential ingredient in countless recipes. Native to Asia…
- 1 red pepper, cut into chunks
- 2 garlic cloves, chopped
- 2 tsp mild chilli powder
- 1 tsp ground coriander
- 1 tsp ground cumin
- 400g can chopped tomatoes
- 400g can black beans
- 1 tsp vegetable bouillon powder
- 1 cooked skinless chicken breast, about 125g, shredded
- handful chopped coriander
- 1 lime, juiced
The same shape, but smaller than…
- ½ red chilli, deseeded and finely chopped (optional)
Heat the oil in a medium pan, add the onion and pepper, and fry, stirring frequently, for 10 mins. Stir in the garlic and spices, then tip in the tomatoes and beans with their liquid, half a can of water and the bouillon powder. Simmer, covered, for 15 mins.
Meanwhile, tip the chicken into a bowl, add the coriander and lime juice with a little chilli (if using, or see tip below for guacamole alternative) and toss well. Ladle the soup into two bowls, top with the chicken and serve.
AntioxidantsWe don’t always think of beans and pulses as being rich in protective antioxidants, but black beans rival blueberries for their flavonoid content. These plant compounds form one of the most important classes of antioxidants, helping protect the skin and body from the damaging effects of poor lifestyle choices as well as ageing.
Make it veggieInstead of chicken, mash a small avocado with lime and fresh chilli, then stir in a chopped tomato, a tablespoon of finely chopped onion and fresh coriander.