Vegan Bean Chilli and Rice
Easy and quick filling vegetarian meal
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Ingredients Checklist:
- Gluten-free
- Egg-free
- Nut-free
- Vegan
- Dairy-free
Details:
- For extra calories, butter can be added or it can be blended with Greek yoghurt/ regular yoghurt. See 'High/ Low kcal options' for full list
- For extra protein, plant based mince can be added during cooking as per cooking instructions
- Heavy bottomed pan
- Spatula
- Hand or jug blender
Timings
Approx 30mins to prepare (not including time taken to prepare rice)
Nutritional Information
Nutritional content:
352kcals, 18g protein, 7g fat, 45g carbohydrate, 1.16mg iron, 35.6mg calcium
NB: The nutritional content will increase dependent on what is served with the product e.g. 125g basmati rice contains ~190kcal; ~4g protein
Portion Sizes
Full yield
= 1600g
Full portion 400g
= 352kcal/ 18g protein
Half portion
= 176kcal/ 9g protein
Third portion
= 117kcal/ 6g protein
*Your dietitian should help you calculate the right portion for your child, some children may need smaller portions e.g. a half portion may be adequate for an older child.
High/Low kcal options
Be mindful of free pouring oil, If you are concerned about the amount of calories- be sure to measure how much you are adding to the pan.
To increase calorie content, the following can be added per serving after cooking:
- 2tsp butter (~74kcal; <0.1g protein)
- 50g Greek yoghurt (~50kcal; 5g protein)
After cooking, the following can be added:
- Half a large avocado (~140kcal; 1.3g protein)
- 30ml sour cream (~52kcal; ~0.8g protein)
Preparation
-
Step 1
Heat the oil over a medium heat in a thick bottomed pan. When it is warm, add the garlic. Once it becomes fragrant, add the onions and cook until browned
-
Step 2
Add the peppers and cook until soft, then the chopped tomatoes, dry spices (and salt if using) and 300ml water. Simmer for 10mins over a low heat
-
Step 3
Add the 2 cans of beans (including juices), and 200ml of water then leave to simmer for a further 10mins.
-
Step 4
Add the 2 squares of dark chocolate and mix well
-
Step 5
Cook over a medium heat until everything is well combined, garnish with coriander if required. Serve with boiled rice, avocado (if using) and a squeeze of lime!
Blending Instructions
- Wait until the recipe is cool prior to blending. Then add 100ml liquid to 200ml portion prior to blending (this equates to 50ml additional liquid per 100ml chilli recipe)
- Yielded 275ml total blend - ~5 x 60ml syringes
- Always sieve after blending to reduce risk of blockages
Freezing Instructions
Suitable for home freezing - this meal can be frozen into portions or as a whole batch. It can also be enjoyed by the whole family.
Frozen versions of ginger, chillis, garlic and onions can be used for easier preparation and it helps with food waste/ costs.
If the child is under 1, remove their portion prior to adding salt for the rest of the family.
Adding chillis is optional, dependent on the child's spice tolerance.
