This is a lovely sweet dip with the freshness of the coriander. Kidney beans are an excellent source of molybdenum, an essential mineral for the proper function of many enzymes in the body. Whilst also a good source of folate, dietary fibre, copper, manganese, phosphorus, protein, vitamin B1, iron, potassium and magnesium.
Serves 4
Ingredients Preparation 5 minutes Cook Time: 25-30 minutes
1 tsp. olive oil
1 cloves of garlic, finely chopped
65g/2 oz. red onion, diced
1 tsp fresh red chilli, finely chopped
1 x 400g tin of tomatoes
20g fresh coriander
Juice (1tbsp) and zest of 1 lime
1 x 200g tin of kidney beans, drained and rinsed
Method
- Sauté the garlic, onion and chilli on a low heat for 5-8 minutes.
- Add the tomatoes and bring to a simmer for 10-15 minutes, until it is darker red, thicker and tastes sweeter. Allow to cool for 10 minutes
- Place coriander, lime zest and juice and kidney beans, into a food processer and blitz for 15 seconds, add the cooked tomato mix and blitz for a further 15 seconds
- Serve with chopped boiled potatoes, tortilla chips or oat cakes.
