Vegetable chilli con carne

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(1)
Main Meals (Dinners)|Freezer-friendly
2 peopleServes
2
Prep   15 min
Cook   25 min
  • Black beans, canned, no added salt, 2¼ x 400g can(s) (drained)
  • Olive oil, extra virgin, 2 teaspoon(s)
  • Red onion, ½ medium, finely chopped
  • Chilli con carne seasoning mix, ½ 35g sachet(s)
  • Carrot, ½ medium carrot(s), peeled, finely chopped
  • Red capsicum, ½ capsicum(s), seeded, finely chopped
  • Mushrooms, 1 cup(s), chopped, diced
  • Diced tomatoes, canned, salt reduced, 1½ x 400g can(s)
  • Sweetcorn, raw, 1 cob or ear(s), husk & silk removed
  • Tomato, 1 medium, e.g. vine ripened, quatered, seeds removed
  • Coriander, ⅓ cup(s)
  • Lime, ½ lime(s), juiced
  • Pepper, any type, ground, 1 pinch(es)

Method

Reserve half a cup (approximately 100 g) of the beans.

Heat the oil in a large frying pan over medium-high heat. Add the onion and seasoning. Cook, stirring, for 3 minutes. Add carrot and capsicum, cook, stirring, for 3 minutes. Add the mushrooms, cook for a further 2 minutes or until vegetables start to soften. Add the tomatoes, remaining beans and ½ cup of water. Bring to the simmer. Partially cover and cook, stirring occasionally, for 10 minutes or until the mixture thickens.

Meanwhile, wrap the corn in a piece of damp paper towel. Microwave on High/100% for 2 to 3 minutes until corn is bright yellow. Remove to a board, cool for 5 minutes then cut the kernels from the cob.

Combine the corn, tomato, coriander, lime juice and reserved beans. Divide the chilli between serving bowls. Top with corn mixture. Season with pepper and serve.

Nutrition facts per serve
Makes 2 serves

Note: If food units vary from the book, be guided by the following food units.

Meat & Protein 1.5
Bread & Cereals0
Vegetables4
Fruit0
Dairy0
Healthy Fats & Oils1
Indulgences0
Calories552
Protein28.8 g
Total fat8.1 g
- Saturated fat1.4 g
Total carbohydrates77.1 g
- Total sugars25.2 g
Fibre23.4 g
Sodium636 mg

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