Nutrition and Diet

Veggie Chilli

This is an excellent vegetarian alternative to the classic Chilli con carne. Vary the amount of chilli powder according to how hot you like it!

Number of servings: 6
Preparation time: 20 mins
Cooking time: 30 mins
Suitability for Vegetarians: Yes

Nutrition information (and percentage GDA) per portion:

Energy (kcal)

136

(7%)

Fat (g)

3

(4%)

Saturated Fat (g)

0.5

(3%)

Salt (g)

0.8

(13%)

Sugar (g)

7.8

(9%)

Traffic light data:
LOW Fat
LOW Saturated Fat
LOW Salt
LOWSugar

Ingredients:

  • ½ tblsp vegetable oil
  • 1 onion, finely chopped
  • 2 garlic cloves, finely chopped
  • 300g (10 oz) Vegetarian mycoprotein mince eg Quorn
  • 1 tsp chilli powder
  • 1 tsp ground cumin
  • 1 tsp ground coriander
  • 400g (14 oz) can of chopped tomatoes
  • 1 tblsp tomato puree
  • 1 green pepper, deseeded and chopped
  • 100g (4 oz) mushrooms, washed and sliced
  • 1 carrot, washed and grated
  • Vegetable stock made with 1 reduced salt vegetarian stock cube and 190ml (6 ½ oz)boiling water
  • 400g (14 oz) can of red kidney beans, drained
  • Freshly ground pepper to season
  • Fresh coriander, chopped roughly to garnish

Method:

  • Heat the oil in a large pan over a gentle heat. Add the onion and garlic and fry until soft and golden brown.
  • Add the mince and spices and stir well to prevent it sticking for 3-4 minutes.
  • Add the chopped and pureed tomatoes, the pepper, mushroom, carrot and stock stir well and simmer with the lid on for about 10 minutes.
  • Add red kidney beans and replace the lid. Simmer for a further 5 minutes.
  • Season with ground pepper to taste
  • Garnish with coriander

Serving suggestion:
Serve with brown or white rice and a mixed salad

Nutrition fact:
Red kidney beans are part of the group of foods called ‘pulses’. They are a source of a number of nutrients including protein, iron and also add soluble fibre to your meal. Soluble fibre may help if you are watching your cholesterol and so may be good for your heart health. They also count as 1 of your ‘5 a day’.