Description
Whilst on my health and fitness regime, I am enjoying making dishes that are not just filling and satisfying but super tasty too. This vegetable chilli is great for any guests that you may have, that are vegan or vegetarian, plus it is a lighter style of chilli for the summer months.
Please note that honey is optional. I use a brand of tinned cherry tomatoes that are quite sharp and acidic. I use a small amount of honey to balance the flavours out. If your tinned tomatoes are more mellow, then you will not need to use honey. I also added in a few mushrooms that I had left over. Those who know me, know that I hate food waste, so if you have any other veggies such as courgette etc, do not be afraid to mix and match.
[ratings]Ingredients
Small spray of fry light in a wok or non stick pan.
1 Onion
1 Clove of garlic
1 tsp Garam Masala
Pinch of Chilli Flakes - if you like hot food add more
1/2 Red pepper slices
1/2 Green pepper slices
1 Tin of chopped tomatoes
1 Vegetable stock cube in 150 mls of water
1 400g Tin of red kidney beans, rinsed and drained
Optional: Mushrooms/Courgettes - 1 tbsp of runny honey (see note above)
Instructions
Heat your wok/pan and spray with a little fry light. Then add your onions and garlic and heat through until the onion begins to soften, making sure that you keep moving the mixture so the onions don’t go brown. Is using any mushrooms add them at this stage.
Add the garam masala and chilli flakes and mix in for a minute or so. Then add the tomatoes, vegetable stock, peppers and kidney beans. If using soft veggies like courgette etc. add them at this stage too.
Allow the mixture to bubble, making sure that you stir occasionally. The mixture will eventually reduce down so you have a nice sauce. It might take 15 minutes or longer. I will often make this up in advance, and it freezes pretty good too. Check for acidity of the sauce at this point, and add in the runny honey if needed. Stir through well.
Serve with rice, preferably a brown variety.
Notes
The honey is an option for if you find the sauce too bitter. It has been included in the nutritional info. The nutritional data includes brown rice.
- Prep Time: 5 Minutes
- Cook Time: 25 Minites
- Category: Dinner
- Method: Stove Top
- Cuisine: Indian
Nutrition
- Serving Size: 1/4
- Calories: 173
- Sugar: 9.5g
- Sodium: 227.6mg
- Fat: 2.2g
- Saturated Fat: 0.4g
- Unsaturated Fat: 0.7g
- Trans Fat: 0g
- Carbohydrates: 33.4g
- Fiber: 5.1g
- Protein: 5.9g
- Cholesterol: 0mg