Low-calorie smoky chilli with vegetables and beans
Chilli is perfect comfort food for a damp, cold evening. Karen shows how you don't need to avoid it on a diet. One very generous serving of this smoky chilli with vegetables and beans comes in at an incredible 220 calories per portion or 420 calories with steamed rice.
Ingredients
- 1 tbsp of vegetable oil
- 1 large onion , peeled and diced
- 2 carrots , peeled and diced
- 4 garlic cloves , peeled and finely diced
- 1 green pepper , trimmed and diced
- 350g of Quorn mince
- 1 tsp chilli powder , hot chipotle
- 1 tsp ground cumin
- 1/2 tsp ground coriander
- 2 tbsp of tomato ketchup
- 400g of tinned chopped tomatoes
- 400g of tinned red kidney beans, drained
- 400g of hot water
- salt
- black pepper
Method
1
Heat the oil in a large wok or saucepan and add the onion, carrots, garlic and green pepper. Sauté for about 5 to 8 minutes or until the carrots and onion are soft and the onion opaque. Add the chilli powder, the spices and the Quorn mince and mix well
2
Add the remaining ingredients, mix well and cover; simmer for 10 minutes
3
Check and adjust the seasoning to taste and serve in warm bowls with steamed rice and/or sour cream, tortilla chips, grated cheese and crusty bread
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Low-calorie smoky chilli with vegetables and beans
