Vegetarian Chilli for Kids

• 分量: 4 servings
• 調理時間: 10 minutes
• 総時間: 45 minutes

材料

1 tbsp Olive Oil

1 Onion, finely chopped

1 Celery stalk, finely chopped

1 Red Bell Pepper (capsicum), finely chopped

2 Garlic cloves, finely chopped

2 tsp Smoked Paprika

1 tsp Cumin

1 tbsp Tomato Puree (paste)

2 x 410g Cans (2 x 14oz can) Chopped tomatoes

375ml (1 1/2 cups) Vegetable Stock

130g (3/4 cup) Red Split Lentils (rinsed)

1 medium (210g) Zucchini (courgette), grated

1 x 410g Can (1 x 14oz can) Kidney Beans, drained

1 x 400g can (1 x 14oz can) Chickpeas, drained

手順

Heat oil in a heavy-based large pan over medium heat.

Add the onion, celery and bell pepper(capsicum) and sauté for 2/3 mins, stirring frequently. Add the garlic and stir for a further min.

Add the smoked paprika and cumin and stir for a further minute. Add the tomato puree (paste), canned tomatoes and stock and bring to the boil.

Add the lentils and zucchini (courgette), reduce the heat to low and allow to simmer for around 10 mins. Stir occasionally and add more liquid (stock or water) if the mixture is starting to dry up.

Add the kidney beans and chickpeas, cover and allow to simmer for a further 20 mins. (Stirring occasionally)

Season to taste.

栄養

• カロリー: 399 kcal
• 脂肪総量: 7 g
• 飽和脂肪: 1 g
• ナトリウム: 693 mg
• 炭水化物総量: 67 g
• 食物繊維: 23 g
• 糖質総量: 14 g
• タンパク質: 22 g