Mediterranean vegetable chilli recipe

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  • Vegan
  • Vegetarian
serves: 6
Skill: easy
Cost: cheap
5-a-day: 2
Prep: 10 min
Cooking: 30 min

Nutrition per portion

RDA
Calories 190 kCal 10%
Fat 7g 10%
  -  Saturates 1g 5%
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  • Chilli is such a great winter warmer meal and this version, swapping meat for fresh veggies, is fabulously healthy too.

    This Mediterranean vegetable chilli is just packed with healthy vegetables. It’s 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. We love chilli served in bowls with a choice of toppings that everyone around the table can add on according to taste. Choose from grated cheddar cheese, tortilla chips, sour cream, guacamole or and freshly chopped coriander. Alternatively you can serve it on plain boiled rice, couscous or with a dipping bread like cheesy cornbread.

    Ingredients

    • 3tbsp olive oil
    • 2 red onions, diced
    • 3-pack of mixed peppers, deseeded and diced
    • 2 courgettes, diced
    • 1 large aubergine, diced
    • 4-6tsp Cajun spice mix
    • 2x400g tins cherry tomatoes in juice
    • 400g tin kidney beans, drained
    • 250g bag of young spinach

    Method

    • Put olive oil, diced red onions, mixed peppers, courgettes, large aubergine and Cajun spice mix in a large saucepan.

    • 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.

    • Finally, stir through the spinach and serve with warm cheesy cornbread.

    Top tip 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.

    You might also like…
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