Kerryann’s chilli con veggie

Serves 10

  • 2 medium onions, peeled

  • 4 cloves of garlic, peeled

  • 1 medium leek, trimmed

  • 1 long fresh red chilli

  • 2 tablespoons olive oil

  • 2 tablespoons ground cumin

  • 2 tablespoons ground coriander

  • 2 tablespoons smoked paprika

  • ½ cinnamon stick, or 1 teaspoon ground cinnamon

  • 2 tablespoons dried oregano

  • 1 whole nutmeg, for grating

  • 2 tablespoons tomato purée

  • 250 g dried green lentils

  • 250 g dried red lentils

  • 2 x 400 g tins of red kidney beans, drained and rinsed

  • 2 x 400 g tins of black beans, drained and rinsed

  • 2 x 400 g tins of chopped tomatoes

  • 1.2 litres organic vegetable stock

  • sea salt

  • black pepper, freshly ground

Finely chop the onions, garlic, leek and chilli (I leave the seeds in, but deseed if you prefer) and place into your largest, heavy-based pan over a medium heat with the oil. Fry for about 5 minutes, or until softened. Add the spices, dried herbs and a good grating of nutmeg, then fry for 2 minutes – if it's a little dry at this point, simply add a splash of water to help it out. Stir in the tomato purée and cook for a further 2 minutes.



Stir in the lentils, beans and chopped tomatoes, then add the stock (I try to use homemade stock, but if you've only got stock cubes, that's fine too). Bring it all to the boil, then reduce to a low heat and let it bubble away for at least 1 hour, or until thickened and reduced, stirring every 15 to 20 minutes, then season to how you like it. I like this with rice or on a jacket potato, scattered with coriander leaves and with lime wedges and a dollop of soured cream on the side. This is one of my all-time favourite dinners.

Nutritional Information

Kerryann’s chilli con veggie

A family favourite loaded with veg

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This easy veggie chilli recipe is full of good stuff and makes the perfect midweek vegetarian meal for the family
Serves 10
1h 45m
Super easy
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Method

Finely chop the onions, garlic, leek and chilli (I leave the seeds in, but deseed if you prefer) and place into your largest, heavy-based pan over a medium heat with the oil. Fry for about 5 minutes, or until softened. Add the spices, dried herbs and a good grating of nutmeg, then fry for 2 minutes – if it's a little dry at this point, simply add a splash of water to help it out. Stir in the tomato purée and cook for a further 2 minutes.

Stir in the lentils, beans and chopped tomatoes, then add the stock (I try to use homemade stock, but if you've only got stock cubes, that's fine too). Bring it all to the boil, then reduce to a low heat and let it bubble away for at least 1 hour, or until thickened and reduced, stirring every 15 to 20 minutes, then season to how you like it. I like this with rice or on a jacket potato, scattered with coriander leaves and with lime wedges and a dollop of soured cream on the side. This is one of my all-time favourite dinners.

Whether it's delicious vegetarian or vegan recipes you're after, or ideas for gluten or dairy-free dishes, you'll find plenty here to inspire you. For more info on how we classify our lifestyle recipes please read our special diets fact sheet, or or for more information on how to plan your meals please see our special diets guidance.

Nutritional Information Amount per serving:

Calories

Calories are just a unit of energy. If you eat more than you use you can gain weight, or lose it if you don't eat enough. How much you need depends on your weight, gender and how active you are, but it's around 2,000 a day.

Carbs

Carbs are a great source of energy and, excluding foods such as potatoes, are made from grains - like bread, pasta and cereal. We all need carbs, but try to make them all wholegrain by sticking to brown bread, rice and pasta - they are much more nutritious.

Sugar

We all deserve a treat sometimes, but try to limit your sugar intake. Most of your sugar should come from raw fruit and milk, because they give us lots of nutrients too. Always check food labels so you know how much sugar you're eating.

Fat

We all need to eat a small amount of fat because it protects our organs and helps us grow. But we need to be careful about how much fat we eat and what kinds of fat, because in higher levels it's associated with weight gain, diabetes, cancer and heart disease.

Saturates

Saturated or "bad fats" are in beef, pork, chicken skin, butter, cream and cheese. Too much can be bad for our heart and cholesterol levels, but unsaturated or "good fats" in fish, nuts, avocados and some oils can help keep our hearts healthy if eaten in moderation.

Protein

Protein helps our muscles to grow and repair, as well as providing you with essential amino acids. When it comes to protein, try to eat leaner sources such as chicken and fish or non-meat sources such as eggs, dairy, beans, nuts, seeds, tofu and pulses.
  • Calories 388
    19%
  • Carbs 59g
    23%
  • Sugar 7.9g 9%
  • Fat 5.6g 8%
  • Saturates 0.9g 5%
  • Protein 24.8g 55%
Of an adult's reference intake

BUYING SUSTAINABLY SOURCED FISH

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Buying sustainably sourced fish means buying fish that has been caught without endangering the levels of fish stocks and with the protection of the environment in mind. Wild fish caught in areas where stocks are plentiful are sustainably sourced, as are farmed fish that are reared on farms proven to cause no harm to surrounding seas and shores.

When buying either wild or farmed fish, ask whether it is sustainably sourced. If you're unable to obtain this information, don't be afraid to shop elsewhere – only by shopping sustainably can we be sure that the fantastic selection of fish we enjoy today will be around for future generations.

For further information about sustainably sourced fish, please refer to the useful links below:

Marine Stewardship Council
http://www.msc.org/

Fish Online
http://www.fishonline.org

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  • 2 medium onions, peeled

  • 4 cloves of garlic, peeled

  • 1 medium leek, trimmed

  • 1 long fresh red chilli

  • 2 tablespoons olive oil

  • 2 tablespoons ground cumin

  • 2 tablespoons ground coriander

  • 2 tablespoons smoked paprika

  • ½ cinnamon stick, or 1 teaspoon ground cinnamon

  • 2 tablespoons dried oregano

  • 1 whole nutmeg, for grating

  • 2 tablespoons tomato purée

  • 250 g dried green lentils

  • 250 g dried red lentils

  • 2 x 400 g tins of red kidney beans, drained and rinsed

  • 2 x 400 g tins of black beans, drained and rinsed

  • 2 x 400 g tins of chopped tomatoes

  • 1.2 litres organic vegetable stock

  • sea salt

  • black pepper, freshly ground