Vegan Bean Chilli and Rice
Easy and quick filling vegetarian meal
Beginner
Lunch or Dinner
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Ingredients Checklist:
Allergens:
Nil
Gluten-free
Egg-free
Nut-free
Vegan
Dairy-free
Modifications
Equipment
Preparation
- 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 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.
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.
Tips
If the child is under 1, remove their portion prior to adding salt for the rest of the family.
Adding chillis are optional, dependent on the child's spice tolerance.
