Meatless Monday – Meatless Chilli con Bean

This meatless chilli is a vegetarian version of a family favourite!  To taylor it to suit other palates adjust the chilli powder as suggested.  For those who like it extra hot, a garnish of finely chopped fresh chilli will liven it up a treat!

Replacing meat with pulses is a great way to reduce the fat and save on calories. Not only do the green lentils and adduki beans have a great mince like texture when combined in this way, they and the beans are super low-fat and high in soluble fibre which is known to help make you feel fuller for longer. Extra vegetables add lots of flavour and help count towards your 5 a day. For extra low fat options, try having very low fat cream cheese (like Quark, or supermarket own brand) or cottage cheese with it instead of sour cream and swap you usual guacamole for a fresh tomato salsa.

Ingredients – serves 2-3

  • 1 tbsp oil
  • 1 large onion
  • 1 red pepper
  • 1 yellow pepper
  • 2 garlic cloves, crushed and chopped
  • 1 heaped tsp hot chilli powder (or 1 level tbsp if you only have mild)
  • 1 tsp paprika
  • 1 tsp ground cumin
  • ½ glass of red wine
  • 1 beef stock cube
  • 400g can chopped tomatoes
  • ½ tsp dried mixed herbs
  • a good grinding of black pepper
  • 2 tbsp tomato purée
  • 410g can red kidney beans in water
  • 410g can green lentils in water
  • 400g can aduki beans in water

Method

  1. Dice the onion and peppers and add to the oil over a medium heat. Cover and cook until the onion is translucent.
  2. Add the garlic, cumin, paprika and chilli powder, stir and cook for 1 minute.
  3. Add the red wine and crumble in the stock cube, add the can of chopped tomatoes mixed herbs, pepper and tomato purée and stir the sauce well.
  4. Bring the whole thing to the boil, give it a good stir and cover. Turn down the heat until it is gently simmering and leave it for 20 minutes. Check on the pan occasionally to stir it and make sure the sauce doesn’t catch on the bottom. If it looks like it’s drying out, add a couple of tablespoons of water and make sure that the heat really is low enough.
  5. Bring on the pulses! Drain and rinse the beans and lentils in a sieve and stir them into the chilli pot. Bring to the boil again, and gently simmer without the lid for another 10 minutes, adding a little more water if it looks too dry.
  6. Serve with steamed or boiled rice.

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