Bursting with flavour, this high protein vegan chilli packs in over half your daily fibre needs. A great dish to make in advance as the flavours will develop over time. It also freezes well so makes for a nourishing last-minute dinner when you’re short on time.
Typical nutritional content (per portion)
2 tablespoons olive oil
1 medium red onion, finely chopped
1 red pepper, roughly chopped
2 medium carrots, finely chopped or grated
2 celery stalks, finely chopped
4 cloves of garlic, finely chopped
1 tablespoon chilli powder
2 teaspoons ground cumin
2 tablespoons smoked paprika
1 teaspoon dried oregano
2 x 400g tins of chopped tomatoes
2 x 400g (drained weight 240g) tins of black beans, drained and rinsed
1 x 400g (drained weight 240g) tin of red kidney beans, drained and rinsed
500ml low-salt vegetable stock
1 bay leaf
1½ teaspoons of red wine vinegar or lime juice
1 handful of coriander leaves, plus more for garnish
To serve – 450g brown basmati rice (75g per person) – alternatively, can serve with baked potatoes or toasted wholegrain pitta breads
In a large heavy-bottomed pan, heat the olive oil over a medium heat. Add the onion, red pepper, carrots and celery. Fry for 10 minutes, stirring occasionally, until the vegetables are tender and slightly browned.
Add the garlic, chilli powder, cumin, smoked paprika and oregano and cook, stirring constantly, for a minute until well-combined and the garlic has had a chance to cook.
Add the tinned tomatoes, the black beans, kidney beans, vegetable stock and bay leaf. Stir to combine and bring the mixture to a simmer. Continue simmering, stirring occasionally, for 30 minutes to allow the flavours to develop.
While the chilli simmers, boil the rice according to the instructions on the packet.
Add the chopped coriander and vinegar or lime juice to the chilli. Serve the chilli piping hot, with a side of rice and garnish with a few sprinkles of chopped coriander.
