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Vegetarian Mixed Chilli Bean Stew

Vegetarian Mixed Chilli Bean 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 may be 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 may 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.
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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 may support healthy digestion.
  • High in folate, good for pregnant women.

Chilli:

  • High in Vitamin C, which may help 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 may help 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.

Can I store it in the fridge or freezer?

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 Chilli Bean Stew

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

Ingredients

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

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.
  • Drain the can of Mixed Beans in a sieve and rinse them thoroughly under a cold water tap.
  • 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




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