Kerryann’s chilli con veggie
A FAMILY FAVOURITE LOADED WITH VEG
SERVES: 10
COOKS IN: 1H 45M
DIFFICULTY: SUPER EASY
KID FRIENDLY
NUTRITION PER SERVING
Calories
Fat
Saturates
Protein
Carbs
Sugars
Salt
Fibre
388
5.6g
0.9g
24.8g
59g
7.9g
0.2g
14.4g
19%
8%
5%
55%
23%
9%
3%
-
OF AN ADULT'S REFERENCE INTAKE
Ingredients
Method
2 medium onions
1. Peel and finely chop the onions and garlic, then trim and finely
4 cloves of garlic
1 medium leek
1 long fresh red chilli
2 tablespoons olive oil
chop the 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.
2. 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
2 tablespoons ground cumin
splash of water to help it out. Stir in the tomato purée and cook
2 tablespoons ground coriander
for a further 2 minutes.
2 tablespoons smoked paprika
½ a 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
3. Stir in the lentils. Drain, rinse and stir in the beans, followed by
the chopped tomatoes and the stock (I try to use homemade
stock, but if you’ve only got stock cubes, that’s fine too).
4. 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.
5. 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.
250 g dried red lentils
2 x 400 g tins of red kidney beans
2 x 400 g tins of black beans
2 x 400 g tins of chopped tomatoes
1.2 litres organic vegetable stock
Eating well doesn't
have to be costly –
these clever everyday
recipes are affordable,
family-friendly and
nutritionally