Jane's delicious veggie chilli

Picture of a bowl of chilli and riceServes 4
£2.52 per portion
Preparation time: 20 minutes
Cooking time: 50 minutes

410 calories per portion.

 

Ingredients

  • 2 tsp vegetable oil
  • 1 medium onion, chopped
  • 1 carrot, finely chopped
  • 2 garlic cloves, crushed
  • 1 red chilli, deseeded and finely chopped
  • 2 peppers, deseeded and chopped
  • 300g frozen vegetarian mince
  • 420g red kidney beans in water
  • 400g chopped tomatoes
  • 2 tsp tomato puree
  • 100ml reduced-salt vegetable or chicken stock
  • 200g easy-cook long grain brown rice
  • 1 pinch of ground black pepper

Method

  1. Heat the vegetable oil in a large saucepan
    and add the onion. Fry gently for 2-3
    minutes then add the carrot, garlic, red
    chilli and peppers and fry for 2-3 minutes,
    stirring often.
  2. Add the mince, beans, tomatoes, tomato
    puree and stock.
  3. Bring to the boil, then reduce the heat
    and simmer, partially covered, for 25-30
    minutes. At the same time put the rice on
    to cook in plenty of boiling water for
    25-30 minutes.
  4. Season the chilli with pepper and serve
    with rice in warm bowls.

 

Public Health England recommends no more than 2,000 calories a day for women and 2,500 for men. Aim for 400 calories at breakfast, and 600 for lunch and 600 dinner, leaving room for a couple of healthy snacks.

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