Nutrition for Immunity: Three Bean Chilli

Updated: Apr 8


This is a great recipe that will help keep your immunity in tip top working order. It is gluten free, vegan and low GI too. It serves 5 people and can be frozen in batches.


Nutritional Information

Per portion

Calories: 353

Carbohydrate: 52g of which sugars 17g

Protein: 15g

Fat: 5.3g of which saturated fat 0.7g

Fibre: 16g


Ingredients


4 Carrots

3 small Potatoes

1 Tin Tomatoes

2 medium Onions

1 Tin Broad Beans

1 Tin Red Kidney Beans

1 Tin Chick Peas

175 ml Water

3 Fresh Chillis

1 tablespoon Tomato Puree

1 tablespoon Olive Oil

1 Vegetable Stock Cube (reduced sodium)

3 cloves Garlic

Handful fresh Coriander

1 thumb sized piece Ginger, grated

1 teaspoon Ground Coriander

1 teaspoon Ground Cumin


Method

  1. Place a casserole dish on the hob and add some oil.

  2. Add the onions and cook until soft and tender.

  3. Add the tomato puree and cock for approximately 3 minutes, before adding the carrots, peppers, chilies and garlic.

  4. Cook for a further 2 minutes and add the ginger and stir. Add the remainder of the ingredients and bring to a simmer.

  5. Cook on the hob for 1.5 hours or longer if you wish. You can cook it in the oven at 180 C for about 3 hours if you wish.

  6. Serve with Jacket potatoes, either normal or sweet. Also, why not serve with cheese on the side and sliced avocado. For those that are not keen on spice or chillis or are allergic, do not add the chillis to the casserole, but slice them and serve them on the side.


13 views0 comments

Recent Posts

See All