Vegetable chilli
Warm up winter days and nights with a veggie chilli that’s bursting with healthy and yummy ingredients. You can use whatever you have in the kitchen – vegetables which are in season in winter such as root veg such as carrots and butternut squash work brilliantly.
Serves: 2 adults Time: 50 minutes
Ingredients
- ½ tablespoon oil
- 1 onion, chopped
- 1 clove of garlic, chopped
- 400g of chopped fresh tomatoes
- 1 tablespoon tomato puree
- ½ tablespoon chilli powder
- ½ red pepper, chopped
- 100g of mushrooms, sliced
- 100g of mixed veg e.g. courgette, sweet potato, butternut squash or peppers – but anything will work.
- 1 small can of kidney beans, drained
- 150g basmati rice
Method
- Heat the oil in a large pan and cook the onion over a gentle heat for 2–3 minutes, or until it has softened slightly. Add the garlic and cook for another minute.
- Add the chopped tomatoes, tomato puree and chilli powder, bring the sauce to the boil, then lower the heat so that it simmers gently.
- Add the chopped red pepper, sliced mushrooms and mixed vegetables and simmer for 20 minutes or until the vegetables are soft.
- Cook the rice according to the instructions on the packet.
- Add the kidney beans to the chilli and simmer for another 5 minutes.
- Add ground pepper to taste and serve with the rice.
Cook’s tips
- For extra flavour, you can add half a teaspoon of ground cumin and ground coriander, if you have any. These spices aren’t hot, so they’re great if you want the chilli to taste mild but delicious.
- You can easily make double quantities of this recipe. Leftover chilli tastes even better the next day – simply wait for it to cool, then keep it in the fridge in a container with a lid, and reheat it thoroughly in a saucepan. Or you can freeze it, but make sure you defrost the chilli completely before you reheat it.
- If you want to make this chilli with beef mince, just brown the mince with the onions and garlic.
- Buy lean mince if you can – it has less fat in it but still tastes good.
- If you’re cooking for a baby around six months old who’s just starting on solid foods, go easy with the chilli powder and mash up the vegetable pieces to make sure they’re soft.
| % of your Guideline Daily Amount (GDA) |
Adult GDA | ||
| Energy | 400 kcal 1678 (kJ) | ||
| Fat | 5.1g | 7% GDA | 70g |
| Saturates |
0.7g | 4% GDA | 20g |
| Sugars | 8.1g | 9% GDA | 90g |
| Salt |
0.6g | 10% GDA | 6g |
Guideline Daily Amounts (GDAs) are guidelines about the approximate amount of particular nutrients and calories required for a healthy diet.
