Spicy mushroom and bean chilli
A healthy tasty dish that also contains three of your five-a-day. Low in fat and packed with nutrients, it's a real winner.
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Prep time: 10 mins
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Cooking time: 25-30 mins
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Serves: 4
Ingredients
Superfood mushrooms are packed with the five B vitamins and essential minerals potassium, selenium and copper. They also contain antioxidants and contain virtually no fat or sugar.
- 1tbspolive oil
- 1 large onion, chopped
- 2 cloves of garlic, crushed
- 1 green pepper, roughly chopped
- 200g pack button mushrooms, halved
- 1tbsp ground paprika
- 2tsp ground cumin
- 1tsp chilli powder (more if liked)
- 1 (400g) can chopped tomatoes
- 1tbsp (15ml) tomato puree
- 1 (400g) can red kidney beans, drained and rinsed
- Pinch of sugar
- Salt and ground black pepper
- Brown rice to serve
Method
- Heat the oil and sauté the onion for 3 mins until soft. Add the garlic, pepper and mushrooms and sauté for a further 3 mins until the mushrooms are tinged brown. Add the spices and cook, stirring for 30 secs.
- Add the tomatoes, puree, beans and sugar, then bring to the boil. Season to taste, turn down to simmer and cook gently for 20 mins or until thickened and reduced. Serve hot with a 3-4tbsp (45-60ml) brown rice.
Nutritional information per portion
- Calories 165(kcal)
- Fat 5.0g
- Saturates 0.6g
- Sugars 9.0g
- Salt 0.9g
This nutritional information is only a guide and is based on 2,000 calories per day. For more information on eating a healthy diet, please visit the Food Standards Agency website.
Guideline Daily Amount for 2,000 calories per day are: 70g fat, 20g saturated fat, 90g sugar, 6g salt.
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