Slow-Cooked Black Bean, Tomato & Cocoa Chilli
Dec 16, 2025
Black beans are rich in resistant starch that fuels butyrate-producing bacteria. Tomatoes provide polyphenols and glutamate that support microbial metabolism, while cocoa flavanols increase beneficial species and reduce gut inflammation.
Ingredients (serves 4)
1 tbsp olive oil
1 onion, diced
2 garlic cloves, grated
1 tsp smoked paprika
1 tsp ground cumin
1 tbsp cocoa powder
2 x 400g tins chopped tomatoes
2 x 400g tins black beans, drained
200ml vegetable stock
Sea salt and black pepper
Method
Cook the onion in olive oil until soft, add garlic and spices and cook briefly.
Stir in cocoa, tomatoes, beans and stock.
Simmer gently for 35–40 minutes until rich and thickened.
