Main meal

Vegetarian Three Bean Chilli

Name: Vegetarian Three Bean Chilli
Ingredients: Vegetables; 1 tbsp extra virgin olive oil; 1 large onion (about 200g), diced; 1 red pepper (about 150g), diced; 2 cloves garlic, minced; 1 red chilli, finely chopped; Spices; 2 tsp ground cumin; 2 tsp smoked paprika; 1 tsp ground coriander; ┬¢ tsp dried oregano; ┬¢ tsp chilli powder; ┬╝ tsp cayenne pepper (optional); Salt and black pepper to taste; Main Ingredients; 1 tbsp tomato pur├®e; 400g tin chopped tomatoes; 400g tin kidney beans, drained (about 240g drained); 400g tin black beans, drained (about 240g drained); 400g tin cannellini beans, drained (about 240g drained); 250ml vegetable stock; To Finish; 1 tbsp balsamic vinegar; 1 tsp maple syrup or brown sugar (optional); Fresh coriander, chopped

Posted by Robin Masters

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For around 365 calories per serving, you're getting: ~20g protein ~18g fibre Very little saturated fat A wide range of plant nutrients Excellent satiety For someone following a heart-health-focused diet, this is the sort of meal that delivers a lot of flavour and fullness for relatively few calories and very little saturated fat. A serving over rice with a squeeze of lime and fresh coriander would make a substantial dinner while still fitting comfortably into the sort of calorie and saturated-fat targets you need.

Main mealbeanschiliheart healthyheartylow fatmexicanvegetarianDairy freeEgg freeGluten freeLow FatLow Saturated FatNut freeVeganVegetarian

Free from

Dairy freeEgg freeGluten freeLow FatLow Saturated FatNut freeVeganVegetarian

Known allergens

None flagged

Estimated Nutrition (per 100g finished recipe)

Calories: 105 kcal
Protein: 5.2 g
Carbohydrate: 15 g
of which sugars: 2.9 g
Fat: 2.2 g
of which saturates: 0.3 g
Fibre: 4.6 g
Salt: 0.33 g

Ingredients

Vegetables
1 tbsp extra virgin olive oil
1 large onion (about 200g), diced
1 red pepper (about 150g), diced
2 cloves garlic, minced
1 red chilli, finely chopped
Spices
2 tsp ground cumin
2 tsp smoked paprika
1 tsp ground coriander
┬¢ tsp dried oregano
┬¢ tsp chilli powder
┬╝ tsp cayenne pepper (optional)
Salt and black pepper to taste
Main Ingredients
1 tbsp tomato pur├®e
400g tin chopped tomatoes
400g tin kidney beans, drained (about 240g drained)
400g tin black beans, drained (about 240g drained)
400g tin cannellini beans, drained (about 240g drained)
250ml vegetable stock
To Finish
1 tbsp balsamic vinegar
1 tsp maple syrup or brown sugar (optional)
Fresh coriander, chopped

Method

1. Build the flavour base

Heat the olive oil in a large saucepan over medium heat.

Add:

Onion

Red pepper

Cook for 8ÔÇô10 minutes until softened.

Add:

Garlic

Chilli

Cook for 1 minute.

2. Toast the spices

Add:

Cumin

Smoked paprika

Coriander

Oregano

Chilli powder

Cayenne

Cook for 30ÔÇô60 seconds until fragrant.

3. Add tomatoes

Stir in the tomato pur├®e and cook for 1 minute.

Add the chopped tomatoes and cook for another 2ÔÇô3 minutes.

4. Add beans

Add:

Kidney beans

Black beans

Cannellini beans

Vegetable stock

Stir well.

Bring to a gentle simmer.

5. Simmer

Cook uncovered for 25ÔÇô30 minutes.

Stir occasionally.

If the chilli becomes too thick, add a little water.

If too thin, simmer longer.

6. Finish

Stir in:

Balsamic vinegar

Maple syrup (if using)

Taste and adjust seasoning.

Scatter with chopped coriander before serving.