Three-Bean Veggie Chilli
Kid-friendly, low-salt three-bean chilli loaded with tomato, peppers and carrot.
makes 16 blocks, about 17p each
- Time
- 1 hr15 min prep · 45 min cook
- Makes
- 16 blocks
- Cost per blockPer block
- 17p
- Calories per blockCalories
- 45 kcal
- Spice
- 1 of 5
You’ll need
- 2 tins (800g)chopped tomatoes
- 170gonion, diced
- 1 (160g)red pepper, diced
- 120gcarrot, grated
- 90gblack beans, drained
- 90gkidney beans, drained
- 90gharicot beans, drained
- 12g (3 cloves)garlic
- 15gspices: smoked paprika 2 tsp, cumin 1½ tsp, ground coriander, onion powder, garlic powder and oregano 1 tsp each
- 10mlrapeseed oil
- pinchloSalt
Allergens: none of the 14 major allergens in the ingredients as listed. Check the labels on stock cubes, sauces and pastes, as brands vary.
Serve it
Rice with grated cheese and soured cream · Nachos or quesadillas · A jacket potato
Method
- Step 1: Heat the oil in a large saucepan over a medium heat and soften the onion, pepper and carrot for 10 minutes. Add the garlic and spices for 1 minute.
- Step 2: Add the tomatoes and simmer, uncovered, for 20 minutes to reduce, stirring now and then.
- Step 3: Add all the beans and simmer for 15 minutes more until thick and reduced by about a quarter.
- Step 4: Season lightly with the loSalt.
- Step 5: Cool, portion into 70g blocks and freeze.
Hotter: add 1 tsp hot chilli powder or a chipotle in adobo.
| kcal | protein | carbs | fat | fibre | salt | |
|---|---|---|---|---|---|---|
| Per block | 45 | 2.1g | 6.4g | 1g | 2.2g | 0.09g |
| Per 3 blocks | 135 | 6.3g | 19.2g | 3g | 6.6g | 0.27g |
Cook’s notes
- Leftover haricot beans can go in the Tempeh & Bean Ragu.
- Add 1 tsp cocoa or a square of dark chocolate for depth.
Serve it
Rice with grated cheese and soured cream · Nachos or quesadillas · A jacket potato.
Freeze, reheat and serve
- Freeze
- Cool it within two hours, portion it into 70g blocks in a silicone tray, then bag and label them. It keeps for 3 months.
- Reheat
- Microwave 3 blocks, covered, for 1 minute, stir, then heat for another 1 to 2 minutes until piping hot all the way through. Or warm them in a pan with a splash of water. Never refreeze thawed blocks.
- A portion
- 3 blocks (210g) make a dinner for one adult: about 135 kcal and 6.3g protein before rice, bread or potatoes.
Three-Bean Veggie Chilli questions
Can I use different beans?
Any mix of tinned beans works, such as pinto, borlotti, cannellini or chickpeas. Keep the total drained weight the same.
Why grate the carrot?
Grated carrot melts into the sauce, adding sweetness and body without obvious pieces of veg, which helps with fussy eaters.
How thick should it be before freezing?
Aim for a chilli that sits on a spoon rather than running off it. If it still looks wet, simmer it uncovered for a little longer.
Sauces that go with it
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Updated . Nutrition, costs and yields are estimates.