Veggie chilli with crunchy tortilla & avocado salad

Veggie Chilli

Serves 4

  • For the chilli and rice

  • 1 dried smoked chipotle or ancho chilli

  • ½ fresh red chilli

  • 1 red onion

  • 1 teaspoon sweet smoked paprika

  • ½ teaspoon cumin seeds

  • 1-2 garlic cloves

  • 1 big bunch fresh coriander

  • olive oil

  • 2 mixed-colour peppers

  • 1 x 400 g tin of chickpeas

  • 1 x 400 g tin of black beans

  • 700 g passata

  • 1x 250 g pack of cooked mixed long grain & wild rice

  • For the salad

  • 4 small corn tortilla wraps

  • 2 ripe avocados

  • 3 heaped tablespoons fat-free natural yoghurt, plus extra to serve

  • 2 limes

  • 1 romaine lettuce

  • ½ cucumber

  • 1 fresh red chilli

  • 1 handful ripe cherry tomatoes

Ingredients out • Oven at 200°C/400°F/gas 6 • Food processor (bowl blade) • Lidded casserole pan, high heat • Stick blender



START COOKING

Put the chillies, peeled and halved red onion, paprika and cumin seeds into the processor, squash in the unpeeled garlic through a garlic crusher, then add the coriander stalks (reserving the leaves) and 2 tablespoons of oil, and whiz until fine • Tip into the pan, then add the deseeded and roughly chopped peppers, drained chickpeas and black beans, a pinch of salt and pepper and the passata, stir well and put the lid on • Fold the tortillas in half, slice into 0.5cm strips, sprinkle on to a baking tray and pop in the oven until golden and crisp



Put most of the coriander leaves, a pinch of salt and pepper, half a peeled avocado, the yoghurt and the juice from 2 limes into a jug and whiz with a stick blender until silky • Check and adjust the seasoning of the chilli, leave the lid off • Remove the tortillas from the oven into a bowl, cut the lettuce into chunky wedges and add to the bowl • Scoop and dot over curls of avocado • Peel the cucumber into ribbons and finely slice half a chilli, then scatter both over the top



Make a well in the middle of the chilli and tip in the rice, then pop the lid on for the last few minutes to warm the rice through • Pour the dressing over the salad, pick over the remaining coriander leaves, finely slice the remaining chilli and sprinkle over the top along with the halved cherry tomatoes, then toss everything together • Serve with dollops of yoghurt

Nutritional Information

Veggie chilli with crunchy tortilla & avocado salad

Brilliantly speedy and spicy

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This vegetarian bean chilli is packed with goodness and flavour, and is fast and easy to rustle up
Serves 4
15m
Super easy
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Method

Ingredients out • Oven at 200°C/400°F/gas 6 • Food processor (bowl blade) • Lidded casserole pan, high heat • Stick blender

START COOKING
Put the chillies, peeled and halved red onion, paprika and cumin seeds into the processor, squash in the unpeeled garlic through a garlic crusher, then add the coriander stalks (reserving the leaves) and 2 tablespoons of oil, and whiz until fine • Tip into the pan, then add the deseeded and roughly chopped peppers, drained chickpeas and black beans, a pinch of salt and pepper and the passata, stir well and put the lid on • Fold the tortillas in half, slice into 0.5cm strips, sprinkle on to a baking tray and pop in the oven until golden and crisp

Put most of the coriander leaves, a pinch of salt and pepper, half a peeled avocado, the yoghurt and the juice from 2 limes into a jug and whiz with a stick blender until silky • Check and adjust the seasoning of the chilli, leave the lid off • Remove the tortillas from the oven into a bowl, cut the lettuce into chunky wedges and add to the bowl • Scoop and dot over curls of avocado • Peel the cucumber into ribbons and finely slice half a chilli, then scatter both over the top

Make a well in the middle of the chilli and tip in the rice, then pop the lid on for the last few minutes to warm the rice through • Pour the dressing over the salad, pick over the remaining coriander leaves, finely slice the remaining chilli and sprinkle over the top along with the halved cherry tomatoes, then toss everything together • Serve with dollops of yoghurt

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 749
    37%
  • Carbs 96.1g
    37%
  • Sugar 16.7g 19%
  • Fat 25.2g 36%
  • Saturates 4.8g 24%
  • Protein 29.1g 65%
Of an adult's reference intake

BUYING SUSTAINABLY SOURCED FISH

Close

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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  • For the chilli and rice

  • 1 dried smoked chipotle or ancho chilli

  • ½ fresh red chilli

  • 1 red onion

  • 1 teaspoon sweet smoked paprika

  • ½ teaspoon cumin seeds

  • 1-2 garlic cloves

  • 1 big bunch fresh coriander

  • olive oil

  • 2 mixed-colour peppers

  • 1 x 400 g tin of chickpeas

  • 1 x 400 g tin of black beans

  • 700 g passata

  • 1x 250 g pack of cooked mixed long grain & wild rice

  • For the salad

  • 4 small corn tortilla wraps

  • 2 ripe avocados

  • 3 heaped tablespoons fat-free natural yoghurt, plus extra to serve

  • 2 limes

  • 1 romaine lettuce

  • ½ cucumber

  • 1 fresh red chilli

  • 1 handful ripe cherry tomatoes