Our three-bean chilli is another low-fat, low-cost winter warmer. You can increase the portion sizes and add as many extra vegetables as you want. We have given cooking times, but the longer you can cook this for the better.
Don’t panic if you’re not into spicy food, though – the ‘kick’ comes with today’s boot camp #AdventAbs exercise. Enjoy!
Three Bean Vegetarian Chilli
Ingredients
2 red peppers
3 tablespoons extra-virgin olive oil
1 cup chopped onion
2 teaspoons ground cumin
1 teaspoon crushed red pepper
1 teaspoon paprika
A pinch of salt
4 garlic cloves, thinly sliced
2 cups organic vegetable stock
1 1/2 cups (1/2-inch) cubed peeled butternut squash
1 can no-salt-added tomatoes, undrained and chopped
1 can pinto beans, rinsed and drained
1 can cannellini beans, rinsed and drained
1 can red kidney beans, rinsed and drained
1/2 cup thinly sliced onions
Preparation
1. Preheat broiler.
2. Cut bell peppers in half lengthwise. Remove and discard seeds and membranes. Place pepper halves, skin sides up, on a foil-lined baking sheet. Grill for 15 minutes or until blackened. Place pepper halves in a zip-top plastic bag; seal. Let stand 15 minutes. Peel and chop peppers.
3. Heat a metal casserole pan over medium-low heat. Add oil to pan; swirl to coat. Add onion; cook 15 minutes, stirring occasionally. Stir in cumin and next 4 ingredients (through garlic); cook 2 minutes, stirring frequently. Add bell peppers, broth, squash, and tomatoes; bring to a simmer. Cook 20 minutes, stirring occasionally. Add beans; simmer 25 minutes or until slightly thick, stirring occasionally. Sprinkle with green onions and enjoy – serve with rice and low-fat sour cream.
#AdventAbs Day 14 – The Flutter Kick
Lie on your back with legs straight and extend your arms by your sides. Lift your heels about six inches and rapidly kick your feet up and down in a quick, scissor-like motion. Be careful not to rock about – only your legs should be moving.
Beginner: complete exercise whilst for a slow count of five, and repeat three times.
Intermediate: count to 10 and repeat three times.
Advanced: count to 15 and repeat three times.
Pro: count to 20 and repeat three times.
