RECIPE: Vegetarian Microwave Chilli

For a super speedy supper, try vegetarian kidney bean chilli - a great way to get 2 of your 5-a-day in this microwavable, midweek meal. Made all in the microwave!!



Ingredients

½ tsp ground cumin ½ tsp paprika (sweet or smoked depending on preference)

pinch of chilli flakes or chilli powder

400g can chopped tomatoes, drained and juice reserved

400g can kidney beans, drained and rinsed

½ small onion ,finely chopped 1 fat garlic clove, crushed knob of butter ½ vegetable stock cube 2 squares dark chocolate soured cream, to serve (optional) coriander, to serve (optional)


Method


  1. Put the onion, garlic, butter and spices in a microwaveable container, give it a quick stir, then heat in the microwave on High for 30-40 secs. Leave to stand for 1 min, then add the chopped tomatoes, beans, stock cube and chocolate.

  2. Cover with cling film and pierce 3 times. Place some kitchen paper on your microwave turntable, put the container on top and cook for 2 mins on High. Stir well and leave to stand for 1 min. If your chilli starts to dry out, add some of the reserved tomato juice, but remember that it won’t reduce as much in the microwave as it would on the hob.

  3. Cover and cook on Medium for a further 2 mins. Give it a good stir and allow to stand for 1 min before serving topped with soured cream and coriander, if you like.


kcal 333 - fat 12g - saturates 6g - carbs 36g - sugars 16g - fibre 15g - protein 13g - salt 2g



Recipe from Good Food magazine,October 2015

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