Cupboard chilli – vegetarian and ready in 15 minutes

Bean chilliNot in the mood for going shopping? “Nothing” in the cupboards? This chilli you can probably make just rummaging around in the cupboards.
As a low fat alternative that is also rich in protein you can use Quark 1% instead of Turkish yogurt.
Also perfect for your lunchbox tomorrow!

Cooking time 15 minutes for 4 portions

Nutritional value 1 portion with 2 tbsp Turkish yogurt: 193 kcal
Carbohydrates
24 g (48 E%)
Fat
8 g (36 E%)
Protein
8 g (16 E%)
+ 200 ml / 1 cup bulgur contains: 113 kcal
Carbohydrates
25 g (86 E%)
Fat
0 g (0 E%)
Protein
4 g (14 E%)

IngredientsIngredients

If you have a few more things in the cupboard you can also though in some peppers, leeks or other good stuff.

  • 2 tbsp cooking oil
  • 3 cloves garlic
  • 2 onions
  • 400 g / 1 3/4 cup crushed tomatoes
  • 1 tbsp vegetable stock
  • 2 tsp Sambal olek
  • 1 squirt of Tabasco
  • 2 tbsp tomato paste
  • 1 tsp ground cumin
  • 1 tsp paprika powder
  • 1 tsp oregano
  • 1 tsp ground coriander
  • 230 g / 8 oz black beans
  • 230 g / 8 oz kidney beans
  • Salt and pepper
  • Turkish yogurt (or soy yogurt)

Cooking methodHow to

  1. Heat oil in a frying pan or pot. Crush 3 cloves garlic and chop 2 onions and fry them soft.
  2. Mix in 400 g / 1 3/4 cup crushed tomatoes, 1 tbsp vegetable stock, 200 ml / 7 oz water and the spices: 2 tsp Sambal olek, 1 squirt of Tabasco, 2 tbsp tomato paste, 1 tsp ground cumin, 1 tsp paprika powder, 1 tsp oregano and 1 tsp ground coriander.
  3. Rinse 230 g / 8 oz black beans and 230 g / 8 oz kidney beans and stir them in. Boil for a few minutes and season with salt and pepper.
  4. Serve with yogurt on top and rice or bulgur.
  5. Take a few moments when you have finished eating. Do not rush off. Sit for a moment and consider whether you have any goals you want to achieve. Is there something you have dreamed of doing? Think about how you can realize it. Take a few deep breaths.

EatMoreVegetarian.com

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