Easy, Healthy, Fun

Vegetarian Mixed Bean Chilli Stew

Vegetarian Mixed Bean Chilli Stew

A warming vegetarian chilli stew, not just for vegetarians. The beans make it filling.

Vegetarian Mixed Chilli Bean Stew Pin

Nutrition

Onion and Garlic:

  • Contain prebiotics, which are beneficial to gut health. If your gut is healthy, then it lays great foundations for your overall health.
  • Antibacterial and antiviral.
  • May help boost immune system.

Peppers:

  • Antioxidants, which may help prevent cancer.
  • High in Vitamin C.

Mushrooms:

  • Rich in Selenium, which help boost your immune system.
  • Vitamin D.
  • Phytonutrients, which may help lower LDL cholesterol. This type of cholesterol may clog arteries, if allowed to increase.
Virtually Healthy Mums Facebook Group

Yeast Extract:

  • May be high in sodium, so probably best left out of recipes if you have high blood pressure or need to reduce your sodium intake.
  • High in B vitamins, which give you energy.

Honey:

  • May help decrease bad cholesterol and increase good cholesterol and so reduce the risk of heart disease, although should only be eaten in moderation.

Olive Oil:

  • Powerful anti-inflammatory antioxidants, which may help reduce the risk of a stroke and heart disease.
Close Up of Kidney Beans in a sieve

Beans (Legumes):

  • One of the best sources of plant-based protein.
  • High in fibre, so supports healthy digestion.
  • High in folate, good for pregnant women.

Chilli:

  • High in Vitamin C, which helps with wound healing and improving immune function.
  • Vitamin B6 which may help with metabolism of energy in the body.
  • Vitamin K1, which is essential for blood clotting and healthy bones and kidneys.
  • Potassium. This may reduce your risk of heart disease.
  • Copper, which helps maintain strong bones and healthy neurons.
  • High in beta carotene, which your body converts into vitamin A.
Close Up of Vegetarian Mixed Chilli Bean Stew in a Pan

What Goes Well With This?

  • Serve with Feta sprinkled over the top.
  • If you fancy a bit of indulgence with your vegetarian chilli, it also goes well with garlic bread, although this will bump up the calories considerably.

Recipe Tips

  • The Vegetable Stock and Marmite can be mixed together, for a more even mixture, before pouring into the pan.

Storage

  • Once cooked, cool to room temperature and store in the fridge for a couple of days, or freeze.
  • If cooking from frozen, empty into a pan and heat through thoroughly.

Vegetarian Mixed Bean Chilli Stew

Mixed beans and vegetables in a chilli sauce
0 from 0 votes
Print Rate
Course: Main Course
Cuisine: Mexican
Keyword: chilli, kidney beans, mushrooms, peppers
Prep Time: 10 minutes
Cook Time: 25 minutes
Total Time: 35 minutes
Servings: 4
Calories: 163kcal

Ingredients

  • 400 g Tinned Tomatoes
  • 1 tsp Dried Chilli Flakes
  • 1 tsp Yeast Extract
  • 1 tsp Honey
  • 1 Onion (finely chopped)
  • 4 clove Garlic (crushed or finely chopped)
  • 1 Yellow Pepper
  • 4 Closed Cup Mushrooms
  • 400 g Tinned Mixed Beans
  • 1 Vegetable Stock Cube

Instructions

  • Fry the Onion gently in the Olive Oil for a couple of minutes.
  • Add the Yellow Pepper and Mushrooms and fry until the Mushrooms are soft
  • Crumble the Vegetable Stock Cube over the mixture and stir it in.
  • Add the Garlic Cloves, Tinned Tomatoes, Yeast Extract, Chilli Flakes and Honey and bring to the boil.
  • Add a small amount of water (about 1 cm) to the empty Tinned Tomatoes can and swish it around to get all the tomatoes. Add it to the stew.
  • Simmer for about 10 minutes then add the Mixed Beans and simmer for another 10 minutes.

Nutrition

Calories: 163kcal | Carbohydrates: 27g | Protein: 9g | Fat: 2g | Saturated Fat: 1g | Sodium: 514mg | Potassium: 465mg | Fiber: 2g | Sugar: 6g




Share