Veggie chilli

Vegetable Chilli

Serves 4-6

  • 2 medium-sized sweet potatoes, approximately 500g

  • 1 level teaspoon cayenne pepper, plus extra for sprinkling

  • 1 heaped teaspoon ground cumin, plus extra for sprinkling

  • 1 level teaspoon ground cinnamon, plus extra for sprinkling

  • sea salt

  • freshly ground black pepper

  • olive oil

  • 1 onion

  • 1 red pepper

  • 1 yellow pepper

  • 2 cloves garlic

  • a bunch of fresh coriander

  • 1 fresh red chilli

  • 1 fresh green chilli

  • 2 x 400 g tinned beans, such as kidney, chickpea, pinto and cannellini

  • 2 x 400 g tinned chopped tomatoes

This is a lovely alternative to traditional chilli con carne. It's packed with good stuff so is a great choice for veggies and meat eaters alike. I like to serve it with soured cream, guacamole and either rice or tortilla chips, but it's totally up to you.



1. Preheat the oven to 200˚C/400˚F/gas 6.



2. Peel the sweet potatoes and cut into bite-sized chunks. Sprinkle with a pinch each of cayenne, cumin, cinnamon, salt and pepper. Drizzle with olive oil and toss to coat, then spread out on a baking tray and set aside.



3. Peel and roughly chop the onion. Halve, deseed and roughly chop the peppers. Peel and finely chop the garlic.



4. Pick the coriander leaves and put aside, then finely chop the stalks. Deseed and finely chop the chillies.



5. Place the sweet potatoes in the hot oven for 40 minutes, or until soft and golden.



6. Meanwhile, put a large pan over a medium-high heat and add a couple lugs of olive oil. Add the onion, peppers and garlic and cook for 5 minutes.



7. Add the coriander stalks, chilli and spices and cook for another 5 to 10 minutes, or until softened, stirring every couple of minutes.



8. Drain the beans, then tip them into the pan with the tinned tomatoes. Stir well and bring to the boil, then reduce to a medium-low heat and leave to tick away for 25 to 30 minutes, or until thickened and reduced. Keep an eye on it, and add a splash of water if it gets a bit thick.



9. Stir the roasted sweet potato through your chilli with most of the coriander leaves. Taste and season with salt and pepper, if you think it needs it.



10. Scatter the remaining leaves over the top, and serve with some soured cream, guacamole and rice or tortilla chips.



Nutritional Information

Veggie chilli

Warming and full of good stuff

Roasted sweet potato gives this veggie chilli an indulgent feel and lovely depth of flavour
Serves 4-6
1h
Super easy
Method

This is a lovely alternative to traditional chilli con carne. It's packed with good stuff so is a great choice for veggies and meat eaters alike. I like to serve it with soured cream, guacamole and either rice or tortilla chips, but it's totally up to you.

1. Preheat the oven to 200˚C/400˚F/gas 6.

2. Peel the sweet potatoes and cut into bite-sized chunks. Sprinkle with a pinch each of cayenne, cumin, cinnamon, salt and pepper. Drizzle with olive oil and toss to coat, then spread out on a baking tray and set aside.

3. Peel and roughly chop the onion. Halve, deseed and roughly chop the peppers. Peel and finely chop the garlic.

4. Pick the coriander leaves and put aside, then finely chop the stalks. Deseed and finely chop the chillies.

5. Place the sweet potatoes in the hot oven for 40 minutes, or until soft and golden.

6. Meanwhile, put a large pan over a medium-high heat and add a couple lugs of olive oil. Add the onion, peppers and garlic and cook for 5 minutes.

7. Add the coriander stalks, chilli and spices and cook for another 5 to 10 minutes, or until softened, stirring every couple of minutes.

8. Drain the beans, then tip them into the pan with the tinned tomatoes. Stir well and bring to the boil, then reduce to a medium-low heat and leave to tick away for 25 to 30 minutes, or until thickened and reduced. Keep an eye on it, and add a splash of water if it gets a bit thick.

9. Stir the roasted sweet potato through your chilli with most of the coriander leaves. Taste and season with salt and pepper, if you think it needs it.

10. Scatter the remaining leaves over the top, and serve with some soured cream, guacamole and rice or tortilla chips.

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.

Tip

When you get the hang of this recipe, keep things interesting by varying the types of beans you use or swapping the chillies for some hotter varieties, if you like.
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 439
    22%
  • Carbs 62.9g
    24%
  • Sugar 17.5g 19%
  • Fat 10.8g 15%
  • Saturates 1.7g 9%
  • Protein 16.6g 37%
Of an adult's reference intake

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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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