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Slow-cooked bean chilli
- prep: 0 hr
- cook: 0 hr
- total: 0 hr
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This filling protein-packed dish takes no time at all to prepare. I use the 'keep warm' function so it's ready to eat when I get home from work.
Ingredients
- spray oil of your choice (optional)
- 2 medium onions, chopped
- 1tsp crushed garlic
- 1/2 tsp ground ginger
- 300g mixed mushrooms
- 1-2 peppers (green, red or yellow), chopped
- 114g soya mince
- 1tbsp balsamic vinegar
- 80g carrots, cubed
- 400g can chopped tomatoes
- 400g can chickpeas in water, drained
- 400g can black beans in water, drained
- 2 tsp tomato purée
- 700ml very low-salt vegetable stock
- Pinch chilli flakes
Instructions
Click Here For Step-By-Step Instructions
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Nutritional Info
- Servings Per Recipe: 4
- Amount Per Serving
- Calories: 258 % Daily Value *
- Total Fat: 3 g 4.57%
- Saturated Fat: 0 g 1.21%
- Trans Fat: 0 g %
- Cholesterol: 0 mg 0%
- Sodium: 898 mg 37.4%
- Calcium: 124 mg 12.36%
- Potassium: 427 mg 12.21%
- Magnesium: 0 mg 0%
- Iron: 4 mg 20.75%
- Zinc: 0 mg 0%
- Total Carbohydrate: 44 g %
- Dietary Fiber: 14 g 54.15%
- Sugar: 9 g
- Protein: 15 g
- Alcohol: 0 g
- Omega 3 Fatty Acid: 0 g
- Omega 6 Fatty Acid: 1 g
- Vitamin A 100.4%
- Vitamin C 36.77%
- Vitamin D 0%
- * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Diabetes Exchanges
- Exchange - Fat0
- Exchange - Fruit0
- Exchange - NonFat Milk0
- Exchange - Other Carbs0
- Exchange - Starch2
- Exchange - Vegetables3
- Exchange - Lean Meat1
- Exchange - Alcohol0
MyPlate Info
- MyPlate - Grain Total0 oz-eq
- MyPlate - Vegetable Total1 c
- MyPlate - Fruit0 c
- MyPlate - Dairy0 c
- MyPlate - Protein Total3 oz-eq
