Recipe No 513 stew Adapted 2014

Healthy veggie chilli

Also known as ‘Stand-by veggie chilli’ to those on the 5:2 Fast Diet, this low-energy dinner recipe will fill the stomach without excessive joules.

The recipe is easy and quick to prepare and uses many cupboard staples.

The serving size is versatile because this dish can be satisfying in a small portion if served with accompaniments like bread; for 270 g we have 150 calories and will serve 4 people. As a generous meal-in-a-bowl with twice the portion size of 525 g, you will still have only 300 calories and very satisfied.

Adapted from The Fast Diet Cookbook

Time

Prep:

Total:

Difficulty
very easy
Yield
2–4 serves • 1050 g
Metric Imperial

Processes

  • Olive oil (1 tsp)
    5 g
  1. 01
    Heat in a large saucepan, shallow stock pot or cast-iron dutch oven over medium heat.

  • Onion, diced (1 medium)
    130 g
  1. 02
    Add to pan and sweat until softened, about .

  • Garlic, crushed or finely chopped (2 tsp)
    14 g
  • Chillis, long red, finely chopped (2 medium)
    20 g
  • Cumin, ground (2 tsp)
    3.2 g
  • Sugar (optional) (⅛ tsp)
    1 g
  • Salt (1 tsp)
    4 g
  • Pepper, ground (pinch)
    0.5 g
  1. 03
    Add to pan and stir to combine thoroughly.

  • Mushrooms, chopped (1 cup)
    150 g
  • Tomatoes, canned, chopped (1 can)
    400 g
  • Kidney beans, red, canned (including liquids) (1 can)
    400 g
  • Tomato purée (5 tsp)
    24 g
  • Worcestershire sauce (½ tsp)
    3 g
  1. 04
    Add to pan and stir to combine.
  2. 05
    Increase heat and bring to boil while stirring to prevent sticking to the bottom of the pan.
  3. 06
    Cover the pan and reduce heat to simmer for .

  • Green beans, blanched for (1 cup)
    100 g
  • Asparagus (optional), blanched for (1 cup)
    100 g
  • Corn kernels (optional), blanched for (¼ cup)
    80 g
  1. 07
    Add to pan and stir to warm through.

  • Coriander, roughly chopped
    to taste
  1. 08
    Garnish.

Notes

Note the additional step of blanching the green beans and corn during prep.

In step , it is likely to appear as if there is not enough liquid, however, the mushrooms will release their liquid and the covered pan will retain those juices.

Making ahead

Blanch the green beans and chill in an ice bath before transferring to an air-tight container and storing in the fridge.

If not blanching fully ahead of time, get a pot of water on the boil ready to blanch prior to incorporating into the stew in .

Storing

Fridge 3 days; freezer 3 months

Food pairings

Corn taco shell, low G.I.

Categorisation

Category
chilli stew
Meal
dinner
Cuisine
international
Diet
vegetarian
Tags
chilli fast diet healthy stand-by vegetarian