Vegetable Chilli with Rice Recipe

By weightlossresources.co.uk

A quick & easy vegan chilli is sure to please the whole family at dinner time. Overflowing with fruit and veg this recipe contains your 5 a day and some extra.

  • Recipe makes: 1 serving
  • Prep time:
    10 mins
  • Cook time: 20 mins
  • Calories: 467
    per serving

Ingredients

  • 1 small onion
  • 75g green pepper
  • 2 small carrots
  • 150g courgette
  • 5 sprays sunflower oil spray
  • 1 tsp chilli powder
  • 175g canned kidney beans. drained
  • 200g canned chopped tomatoes
  • 1 tbsp tomato puree
  • 100ml water
  • 7 tbsp cooked brown rice

Method

  1. Peel and chop the onion.
  2. Prepare and chop the half of pepper.
  3. Peel and slice the carrots.
  4. Wash and slice the courgette.
  5. Spray a non-stick pan with a spray oil, heat, and fry the onion, the pepper, the courgette and carrots, until soft.
  6. Add chilli powder to taste and cook for a few minutes. Add the red kidney beanschopped tomatoestomato puree and a little water. Simmer until heated through and the sauce thickens.
  7. Serve with 7tbsp cooked brown rice and salad.

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Nutrition information per serving
Calories (kcal)467
Carbohydrate (g)93.8
Fat (g)4.7
Protein (g)23.9
Fibre (g)20.3
Alcohol (g)0.0
Fruit & Veg10.0

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