Simple Spring Veggie Chilli
This version of a family favourite packs a punch of veg, nutrients and taste. Really warming and filling - a family favourite and great for leftovers!
Ingredients
- 160 g brown rice
- 1 tbsp rapeseed oil (extra virgin)
- 2 medium red onion (peeled and chopped)
- 2 cloves garlic (crushed or finely chopped)
- 2 red pepper (deseeded and sliced)
- 2 medium carrots (peeled and grated)
- 350 g passata
- 1 can chopped tomatoes
- 160 g leafy greens i.e. spinach, chard, spring greens, beetroot leaves
- 1 can kidney beans (drained and rinsed)
- 1 can black beans (drained and rinsed)
- 1 can adzuki beans ((or other bean) drained and rinsed)
- 1.5 tsp paprika
- 0.5 tsp cumin
- 2 tsp mild chilli powder
- 1 tbsp balsamic vinegar
- 2 avocado (sliced and removed from skin)
- 100 ml sour cream or creme fraiche
Instructions
- Put the rice on to cook as per the packet instructions (around 30 mins)
- Heat the oil in a pan and fry the garlic and onion for a few minutes, until softened.
- Add the peppers and fry for another 5 minutes.
- Add the grated carrot and fry for another few minutes.
- Add the chopped tomatoes, passata, leafy greens, beans and spices to the pan and leave to simmer until the rice is cooked.
- Serve with the chilli on the rice, topped with the cream and avocado.
Notes
Prep Tips:
The sauce can be made ahead and reheated (it'll taste even better that way!).
It also freezes really well, so make a double batch and store for a day when you really can't be bothered to cook 🙂 (or just have it for leftovers the next day over a small baked potato...)
Health Tips:
The avocado adds a lot of calories, but it's full of healthy fats and lots of extra nutrients. These fats will slow your digestion and keep you fuller for longer too, reducing the overall GL of the meal.
Eco Tips:
Rapeseed oil is pretty much the only one that is grown and bottled here in the UK (from those lovely yellow fields that cover our landscape in the spring). Get an organic Uk version 🙂
Compost your veg scraps rather than putting them into landfill.
NUTRITION: Amount and (% RDA)
Calories: 779kcal (39%)Carbohydrates: 115g (38%)Protein: 28g (56%)Fat: 26g (40%)Saturated Fat: 6g (38%)Trans Fat: 1gCholesterol: 13mg (4%)Sodium: 574mg (25%)Potassium: 2506mg (72%)Fiber: 31g (129%)Sugar: 17g (19%)Vitamin A: 11862IU (237%)Vitamin B1: 1mg (67%)Vitamin B2: 1mg (59%)Vitamin B3: 8mg (40%)Vitamin B5: 3mg (30%)Vitamin B6: 1mg (50%)Vitamin B12: 1µg (17%)Vitamin C: 126mg (153%)Vitamin D: 1µg (7%)Vitamin E: 8mg (53%)Vitamin K: 236µg (225%)Calcium: 258mg (26%)Copper: 1mg (50%)Folate: 354µg (89%)Iron: 10mg (56%)Manganese: 3mg (150%)Magnesium: 249mg (62%)Phosphorus: 518mg (52%)Selenium: 5µg (7%)Zinc: 4mg (27%)
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