Store-cupboard bean chilli (with a halal beef option)

This chilli is made almost entirely from tins, costs very little and is ready in 20 minutes. It is ideal for the end of the month, and it freezes well. Add halal beef mince when you can afford it.

What you need (serves 2 to 3)

• 1 tbsp vegetable oil.
• 1 tin (400 g) mixed beans, kidney beans or black beans, drained; 1 tin (400 g) chopped tomatoes; 1 tin (400 g) baked beans in tomato sauce; 1 tbsp tomato purée (or ketchup).
• Spices (all optional): 1 tsp chilli powder, half a tsp garlic powder, half a tsp onion powder, 1 tsp ground cumin. Salt and pepper.
• Fresh upgrade: a chopped onion and 2 garlic cloves instead of the powders, and a chopped pepper.
• To serve: rice, a jacket potato, tortilla chips, wraps or bread; a spoon of yoghurt, grated cheese and coriander on top.

Method

• 1. Heat the oil in a saucepan over low to medium heat. If using fresh onion, pepper and garlic, soften them for 5 to 8 minutes first.
• 2. Add the spices and stir for 30 seconds so they release their flavour without burning.
• 3. Add the chopped tomatoes, drained beans, baked beans and tomato purée and stir well.
• 4. Simmer gently for 5 to 8 minutes until hot and slightly thickened. Add a splash of water if it sticks.
• 5. Optional: turn off the heat, cover and let it rest for 10 minutes so the flavours develop.
• 6. Season with salt and pepper and serve hot.

Halal beef chilli version

• Before step 1, brown about 250 g halal beef mince in the oil over medium-high heat, breaking it up with a wooden spoon, until there is no pink left. Pour off excess fat carefully into a container, not down the sink.
• Carry on with the onion, spices, tomatoes and beans, and simmer for at least 15 to 20 minutes so the mince is tender.
• FSA advice: minced meat must be cooked thoroughly, with no pink in the middle. FoodSafety.gov gives 71C (160F) for minced beef and lamb.
• Wash your hands and anything that touched the raw mince with hot soapy water.
• For a cheaper mix, use half mince and half beans or red lentils.

Freeze it in portions

• Cool the chilli and put it in the fridge within 1 to 2 hours of cooking (FSA). Spreading it in a shallow container helps it cool faster.
• Freeze single portions as soon as possible in labelled tubs or freezer bags laid flat. Your freezer should be about minus 18C.
• Defrost in the fridge and use within 24 hours of thawing (FSA).
• Reheat until steaming hot throughout, not just warm, and only reheat once (FSA).
• If you serve it with rice, follow the rice rules: chill within about an hour, eat within 24 hours (Food Standards Scotland).