A warming vegetarian chilli stew, not just for vegetarians. The beans make it filling.
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.
- Antioxidants, which may help prevent cancer.
- High in Vitamin C.
- 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.
- 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.
- May help decrease bad cholesterol and increase good cholesterol and so reduce the risk of heart disease, although should only be eaten in moderation.
- Powerful anti-inflammatory antioxidants, which may help reduce the risk of a stroke and heart disease.
- One of the best sources of plant-based protein.
- High in fibre, so supports healthy digestion.
- High in folate, good for pregnant women.
- 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.
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.
- The Vegetable Stock and Marmite can be mixed together, for a more even mixture, before pouring into the pan.
- 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 saucePrint Rate
- 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
- 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.
Calories: 163kcal | Carbohydrates: 27g | Protein: 9g | Fat: 2g | Saturated Fat: 1g | Sodium: 514mg | Potassium: 465mg | Fiber: 2g | Sugar: 6g