Mediterranean vegetable chilli recipe

This vegetable chilli is a healthy and tasty take on a classic winter warmer dish, swapping meat for a variety of healthy veggies.

It's hard to envision an easier option for dinner. This chilli is ready in just three simple steps. It's really just a case of adding vegetables to the pan, stirring, adding more and letting it bubble for a bit. The results are so chunky and saucy and delicious, you wouldn't guess it's only 190 calories per portion. Generally in a chilli we'd use actual chilli powder, but for a Deep South flavour hit we've used a cajun spice mix here. Adding the maximum 6 tsp we have recommended will still make it pretty spicy. If you want more heat drip some tabasco sauce in there as well.

Ingredients

• 3 tbsp olive oil
• 2 red onions, diced
• 3-pack of mixed peppers, deseeded and diced
• 2 courgettes, diced
• 1 large aubergine, diced
• 4-6 tsp Cajun spice mix
• 2 x 400g tins cherry tomatoes in juice
• 400g tin kidney beans, drained
• 250g bag of young spinach

Method

1. Put olive oil, diced red onions, mixed peppers, courgettes, large aubergine and Cajun spice mix in a large saucepan.
2. Cook over a medium heat for about 10 mins. Add tins of cherry tomatoes in juice and kidney beans and simmer for a further 15 mins.
3. Finally, stir through the spinach and serve with warm cheesy cornbread.

Top tips for making Mediterranean vegetable chilli

You can leave a chilli con carne bubbling away for hours but keeping the cooking time down on a veggie version is better. Leave it for too long and the vegetables will become mushy and lose texture.

What should I serve with vegetable chilli?

The possibilities here are nearly endless! We love chilli served in bowls with a choice of toppings that people can add according to their own taste. Easy options are grated cheddar cheese, crushed avocado or guacamole, soured cream, tomato salsa and tortilla chips. You can either crush the tortillas over the top for extra crunch, or use them to pick up the chilli directly. For a bigger meal, serve over plain rice, baked potatoes or couscous, or with a dipping bread like cheesy cornbread.

Can I add extra vegetables to my vegetable chilli?

Absolutely. Swap things in or out according to what you have, what's in season or what's on special offer. Carrots and celery are always easy additions. With broccoli you can add the stems, chopped, at the same time as the first batch of vegetables. Keep the green tips separate and add them about 10 minutes before the end of cooking so they stay nice and green. Sliced leeks or diced root veggies would work too.

You might also like…

• 200 calorie meals
• Low calorie meals
• Healthy vegetarian recipes