We all know chilli con carne (chilli with meat). But you can also modify the dish a little and turn it into vegetarian chilli, which tastes just as good and is very healthy.
Here is the recipe.
Preparation time: 60 minutes
Ingredients for vegetarian chilli (6 portions)
1-2 onions, chopped
3 garlic cloves
1 teaspoon olive oil
2 tablespoons chilli powder
½ teaspoon basil
½ teaspoon oregano
½ teaspoon caraway seeds
125 g finely chopped courgette
50 g finely chopped pumpkin
100 g finely chopped carrots
1 litre diced tinned tomatoes
3 tins of kidney beans
200 g cheddar cheese
Preparation of the vegetarian chilli
- Sauté the onions and garlic in olive oil in a large stockpot.
- Add the chilli powder, basil, oregano and caraway seeds.
- Stir in the courgette, pumpkin and carrots. Simmer over a low heat for about 2 minutes. Stir occasionally.
- Add the tomatoes and kidney beans.
- Bring to the boil. Leave to simmer on a low heat for about 45 minutes until it becomes creamy.
- Divide the cheese between the individual portions before serving.
Nutritional information per portion
270 calories
19 g protein
4 g fat
43 g carbohydrates
13 g dietary fibre
0 mg cholesterol
1110 mg sodium
482 mg calcium
3.2 mg iron
Suggestions:
Use soya cheese instead of cheese. This makes the dish suitable for lactose intolerant people.
Rinse the kidney beans well to reduce the sodium content.
Leftovers can be frozen. Do not add the cheese before freezing.
Sprinkle black pepper or onions on the plate before serving.
How to make chilli con carne without meat for vegetarians. Recipe.
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