This vegan chili dish is a fantastic option when you need to use up some vegetables and, best of all, it’s a quick, healthy meal in under twenty-five minutes.
Red kidney beans are a great source of plant-based protein (24g per 100g), so they make a filling meal when paired with other high-protein foods.
Kidney beans provide varying quantities of several vitamins and minerals, including folate, iron, copper, manganese, potassium, vitamin K1, and phosphorus.
Prep time: 10 mins
Cooking time: 15 mins
- 1 red pepper
- 1 courgette
- 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
- Let’s start by chopping up the fresh vegetables.
2. In a frying pan, heat the oil and add the peppers, tomatoes, onion, garlic, and courgette. Cook at a high temperature for about 7-10 minutes, stirring from time to time with a wooden spoon.
3. While you’re waiting, open the can of beans and rinse them with cold water using the colander. Open the tin of tomatoes.
4. After about 7-10 minutes, add the beans and tinned tomatoes. Then, add the tomato puree and spices.
5. Give it another 5 minutes, stirring a few times.
6. Garnish with chopped coriander or spring onions and you’re done!
It would be great if you could serve this dish with rice. If you time your preparation well, you can have water boiling for the rice as you chop the vegetables, and cook the rice while you make the chili.
Canned beans are convenient, but you can cook dry beans from scratch. Soak the dry beans in cold water for at least 12 hours, and then boil on low heat until the beans are soft and fluffy.
Any plant-based oil will do. Feel free to use any cooking oil you have at home.