Red Bean and Lentil Chilli

For five people (quantities for ten are given below)

2 medium-sized onions (about 300g), chopped
2 garlic cloves, crushed, peeled and chopped
250g green peppers
2-3 fresh chillies, seeded if wished
vegetable oil for frying
400g tomatoes, chopped
or 5 x 200g canned tomatoes, chopped
40g tomato purée
1 x 200g canned lentils
100g vegetarian mince
1 x 200g canned red kidney beans
salt and pepper
boiled rice to serve (optional)

Method

1. Fry the chopped onions, garlic, peppers and chillies in a little vegetable oil over medium-low heat until they soften.
2. Add the next five ingredients and simmer for about 30 minutes. Season with salt and pepper. Serve, if wished, with boiled rice.

Each serving provides:
Kcal: 627
Protein: 33.7g
Fat: 8.3g (of which saturated fat 0.6g)
Carbohydrate: 101g (of which sugars 42.2g)
Fibre: 22.2g

Nutrition Points:

a) This dish is high in iron.
b) This dish contains a medium amount of the mineral potassium.
c) This dish is low in saturated fat, contains no cholesterol, and contains a good amount of fibre.

Serving suggestion:

a) Serve the chilli on brown rice for an extra healthy dose of nutrients, or serve it with creamy mashed potato for some warming comfort food.

For ten people

4 medium-sized onions (about 600g), chopped
4 garlic cloves, crushed, peeled and chopped
500g green peppers
4-6 fresh chillies, seeded if wished
vegetable oil for frying
800g tomatoes, chopped
or 4 x 200g canned tomatoes, chopped
80g tomato purée
2 x 200g canned lentils
200g vegetarian mince
2 x 200g canned red kidney beans
salt and pepper
boiled rice to serve (optional)

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