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

Olive oil

5 g

1 tsp

Heat in a large saucepan, shallow stock pot or cast-iron dutch oven over medium heat.

Onion, diced

130 g

1 medium

Add to pan and sweat until softened, about 5 minutes.

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

Add to pan and stir to combine thoroughly.

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

Add to pan and stir to combine.

Increase heat and bring to boil while stirring to prevent sticking to the bottom of the pan.

Cover the pan and reduce heat to simmer for 10 minutes.

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

Add to pan and stir to warm through.

Coriander, roughly chopped

to taste

Garnish.

Adapted: 2014.

Notes

Note the additional step of blanching the green beans and corn during prep.

In step D, it is likely to appear as if there is not enough liquid, however, the mushrooms will release their liquid and the covered pan will retain those juices.

Making ahead

Blanch the green beans and chill in an ice bath before transferring to an air-tight container and storing in the fridge.

If not blanching fully ahead of time, get a pot of water on the boil ready to blanch prior to incorporating into the stew in E.

Food pairings

Corn taco shell, low G.I.

Nutrition

Serving size 525 g; calories 291.1 kcal, kilojoules 1223.1 kJ, protein 15.7 g, carbohydrates 40.3 g, sugar 16.7 g, fat 3.9 g, saturated fat 0.6 g, unsaturated fat 3.6 g, trans fat 0 g, fiber 15.1 g, cholesterol 0 mg,

Type chilli stew

Author bhsimon

Yield

Servings

–

Serving size 263–525 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