Healthy veggie chilli

Adapted from The Fast Diet Cookbook

Also known as ‘Stand-by veggie chilli’ to those on the 5:2 Fast Diet, this low-energy dinner recipe will fill the stomach without excessive joules.

The recipe is easy and quick to prepare and uses many cupboard staples.

The serving size is versatile because this dish can be satisfying in a small portion if served with accompaniments like bread; for 270 g we have 150 calories and will serve 4 people. As a generous meal-in-a-bowl with twice the portion size of 525 g, you will still have only 300 calories and very satisfied.

Time

30 minutes total: 20 minutes attended, 10 minutes unattended

Storage notes

Fridge 3 days; freezer 3 months 

Difficulty

very easy 

Yield

1050 g (servings 2 4)

Ingredients
Weight
Volume
Procedure
A
Olive oil
5 g
1 tsp
1
Heat in a large saucepan, shallow stock pot or cast-iron dutch oven over medium heat.
B
Onion, diced
130 g
1 medium
2
Add to pan and sweat until softened, about 5 minutes.
C
Garlic, crushed or finely chopped
14 g
2 tsp
Chillis, long red, finely chopped
20 g
2 medium
Cumin, ground
3.2 g
2 tsp
Sugar (optional)
1 g
⅛ tsp
Salt
4 g
1 tsp
Pepper, ground
0.5 g
1 pinch
3
Add to pan and stir to combine thoroughly.
D
Mushrooms, chopped
150 g
1 cup
Tomatoes, canned, chopped
400 g
1 can
Kidney beans, red, canned (including liquids)
400 g
1 can
Tomato purée
24 g
5 tsp
Worcestershire sauce
3 g
½ tsp
4
Add to pan and stir to combine.
5
Increase heat and bring to boil while stirring to prevent sticking to the bottom of the pan.
6
Cover the pan and reduce heat to simmer for 10 minutes.
E
Green beans, blanched for 3 minutes
100 g
1 cup
Asparagus (optional), blanched for 4 minutes
100 g
1 cup
Corn kernels (optional), blanched for 3 minutes
80 g
¼ cup
7
Add to pan and stir to warm through.
F
Coriander, roughly chopped
to taste
8
Garnish.

Type chilli stew

Author

Yield

g

Servings

Serving size 263525 g

Serve

Per
serve
Energy (kcal)291.1
Energy (kJ)1223.1
Protein (g)15.7
Fat (g)3.9
Carbs (g)40.3
Sugars (g)16.7
Fiber (g)15.1
Sodium (mg)1246.6
Cholesterol (mg)0

Full details