This vegan chili dish is a fantastic option when you need to use up vegetables and it’s a quick, healthy dish in under 25 minutes.
Red kidney beans are high in plant-based protein (24g per 100g), making them a great ingredient to bulk up soup.
Kidney beans are also a good source of several vitamins, including folate, iron, copper, manganese, potassium, vitamin K1 and phosphorus.
- 1 red pepper
- 1 courgetti
- 1 onion
- 3 garlic cloves
- 3 fresh tomatoes
- 1 can of red kidney beans*
- 1 can of tinned tomatoes
- 1 tbsp. tomato puree
- 1 tbsp. vegetable stock powder
- 1/2 tbsp. smoked paprika
- 1 tsp chili powder
- 1/2 tsp mixed herbs
- 1 tbsp. coconut oil*
- Large frying pan
- Chopping board
- Wooden spoon
1.Start by chopping up the vegetables.
2.Heat the oil in the frying pan, then add peppers, tomatoes, onion, garlic and courgette. Fry at high heat for 7-10 minutes, stirring with the wooden spoon.
3.While you are waiting, open the can of beans and rinse them with cold water using the colander. Open the tin of tomatoes.
4.Add the beans, tinned tomatoes, tomato puree and spices after about 7-10 minutes.
5.Let it cook for 5 more minutes, stirring often.
6.Garnish with chopped coriander or spring onions and you’re done!
You can serve this chili over rice. If you time things well, you could boil the water for the rice while chopping the vegetables, and let it simmer while you’re making the chili.
Canned beans are convenient, but you can cook them from scratch – just soak dried beans in cold water for at least 12 hours and then boil on low heat until they’re soft and fluffy.
Any plant-based oil is fine. Feel free to use whatever cooking oil you have at home.