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Vegetable Chilli

Preparation: 10 mins

Cooking: 20 mins

Serves 4, costs under £3.00

Ingredients

  • 1 Onion (150g) (Medium sized)
  • 1 Tins Chopped Tomatoes (400g)
  • 2 Tablespoons Tomato Puree (30g)
  • 2 Teaspoons Chilli Powder (6g)
  • 1 Green Pepper (160g)
  • 1 Red Pepper (160g)
  • 6 Mushrooms (60g)
  • 1 Courgette (100g) (Medium)
  • 1 Tins Kidney Beans (400g)
  • 1 Tablespoons Vegetable Oil (10g)
  • 1 Pinch Ground Black Pepper (0) (For Taste)
  • 1 Mugs Rice (300g)

Allergy Disclaimer

Always check the label of each ingredient for allergy warnings.

Method

  1. Peel and chop the onions, slice the mushrooms, courgette and peppers. Drain and rinse the kidney beans.
  2. Heat oil in a pan and add the onion. When the onion starts to turn brown add the mushrooms, courgette and peppers and cook for 5 minutes.
  3. Add the drained and rinsed kidney beans, tomato puree, chopped tomatoes and chilli powder, bring the sauce to the boil, then cover and lower the heat and simmer gently for 5- 10 minutes. Give it a good stir from time to time.
  4. Meanwhile bring two mugs of water to the boil, add the rice and follow instructions on the packet for cooking.
  5. Add black pepper to taste and serve with rice.

Nutritional Information


Per 100g
Per 495g serving (% ref. intake)

Energy Kcals
86.00
426.00 (21.00%)
Energy Kj
361.00
1787.00 (21.00%)
Protein
2.40g
11.90g
Total Fat
1.30g
6.50g (9.00%)
Saturated Fat
0.20g
1.00g (11.00%)
Carbohydrates
17.40g
86.10g
Total Sugars
2.20g
10.90g (12.00%)
NSP Fibre
1.20g
5.90g
Sodium
49.00g
243.00g
Salt
0.10g
0.50g (8.00%)

Find out about nutritional labelling

Nutrition labels on the front of packaging

  • Most of the big supermarkets and many food manufacturers display nutritional information on the front of pre-packed food.
  • Front of pack nutrition labels provide information on the number of grams of fat, saturated fat, sugars and salt and the amount of energy (in kJ and kcal) in a serving or portion of a recipe.
  • The labels also include information about reference intakes (expressed as a percentage) which are guidelines about the approximate amount of particular nutrients and energy required for a healthy diet.
  • The colour coding tells you at a glance if the food has high (red), medium (amber) or low (green) amounts of fat, saturated fat, sugars and salt.
  • The more greens on the label, the healthier the choice
  • Amber means neither high nor low, so you can eat foods with all or mostly ambers on the label most of the time.
  • Reds on the label means the food is high in that nutrient and these are the foods we should cut down on. Try to eat these foods less often and in small amounts.

Food shopping tips

If you’re trying to decide which product to choose, check to see if there's a nutrition label on the front of the pack. This will help you to quickly assess how your choices stack up. You will often find a mixture of red, amber and green colour coding for the nutrients. So when you're choosing between similar products, try to go for more greens and ambers and fewer reds if you want to make a healthier choice.