2 spicy vegetarian dishes to help beat heart disease

Studies have shown that cutting down on red meat - and replacing it with vegetarians options - is good for your heart.   Try this three-bean salad with manchego cheese and spicy vegetarian chili to give you the strengthen and nourishment you need to combat heart disease. Bring on the heat!

Chipotle peppers, which are smoked jalapeños, are sold in cans and packed in adobo sauce (a spicy, chili-vinegar sauce).  The beans in the dish provide a hearty, nourishing source of non-animal protein and fibre, which helps reduce cholesterol levels, stabilize blood sugar and control weight.

Preparation time 5 minutes
Cooking time 5 minutes

450 ml (1/4 c) red wine vinegar
30 ml (2 tbsp) olive oil
15 ml (1 tbsp) honey
10 ml (2 tsp) chipotle pepper in adobo, finely chopped
1 ml (1/4 tsp) salt
350 g (12 oz) green beans, halved
250 g (1 c) frozen corn kernels
1 can (450 ml/15 oz) black beans, drained and rinsed
1 can (450 ml/15 oz) red kidney beans, drained and rinsed
1 celery stalk, diced
75 g (1/3 c) finely chopped red onion
125 g (4 oz) Manchego or Monterey Jack cheese, cut into 0.5 cm (1/4 in) matchsticks

• In a large bowl, whisk together the vinegar, oil, honey, chipotle peppers and salt.

• Meanwhile, in a large vegetable steamer, steam the green beans for five minutes, or until crisp-tender.

• Add the corn during the final minute of steaming.

• Next, transfer the hot vegetables to the bowl with the dressing, and toss to coat.

• Then, add the black beans, kidney beans, celery, onion and cheese; toss to combine. Serve at room temperature or chilled.

Nutritional information per serving: 404 Calories, 18 g Fat, 7.9 g Saturated Fat, 20 g Protein, 43 g Carbohydrate, 10 g Fibre, 30 mg Cholesterol, 655 mg Sodium

Note:  Although chipotles add depth of flavour and heat to the dish, you could make this dressing with 15 millilitres (one teaspoon) of chili powder instead.

Butternut squash are colourful and delicious — and may help prevent acne, heart disease and macular degeneration.

Preparation time 2 1/2 hours
Cooking time 45 minutes

425 g (1 c) dried red kidney beans
15 ml (1 tbsp) olive oil
1 large onion, finely chopped
3 cloves garlic, minced
1 large red pepper, cut into 1 cm (1/2 in) chunks
1 large green pepper, cut into 1 cm (1/2 in) chunks
500 g (2 c) butternut squash chunks, 2.5 cm (1 in)
30 ml (2 tbsp) unsweetened cocoa powder
15 ml (1 tbsp) light brown sugar
5 ml (1 tsp) dried marjoram
2 ml (1/2 tsp) salt
350 g (1 1/2 c) canned crushed tomatoes
10 ml (2 tsp) chipotle pepper in adobo, minced

• In a large pot, combine the kidney beans with water to cover by eight centimetres (three inches). Bring to a boil.

• Next, reduce to a simmer; cover and cook for 2 1/4 to 2 1/2 hours, or until the beans are tender.

• Drain, reserving 250 millilitres (one cup) of the liquid.

• In a Dutch oven or flameproof casserole, heat the oil over medium heat.

• Add the onion and garlic, and cook for seven minutes, or until tender.

• Then, stir in the red and green pepper and butternut squash, and cook for four minutes, or until the peppers are crisp-tender.

• Afterwards, add the cocoa powder, brown sugar, marjoram and salt, stirring to coat.

• When that's done,  stir in the drained beans, the reserved liquid, the tomatoes and chipotle pepper; bring to a boil.

• Lastly, reduce to a simmer; cover and cook for 30 minutes to blend the flavours.

Nutritional information per serving: 293 Calories, 4.7 g Fat, 0.8 Saturated Fat, 14 g Protein, 54 g Carbohydrate, 9.4 g Fibre, 0 mg Cholesterol, 477 mg Sodium

Note: If you don't have the time to soak and cook dried beans, substitute 600 grams (2 1/2 cups) of rinsed and drained canned beans. If you can't find chipotle peppers in adobo sauce (they're sold in cans and can be found in the international section of many supermarkets), substitute 5 millilitres (one teaspoon) of chili powder instead.

Wonderful for both your health and your palette, chipotle peppers are versatile veggies that can be used in a wide variety of dishes. Try them in everything from soups to marinades to omelettes for an energizing dose of heat.

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