Vegetable Chilli Bowl

Great and tasty meal that fills you up.
Serves 3

Ingredients:
2 cloves garlic
2 red chillies , finely chopped
2 tsp ground cumin
250g mushrooms
1 tin of chopped tomatoes
1 tin of kidney beans
150g green beans, cut into strips
half-fat crème fraîche , to serve

Method:
1. Fry the garlic and chilli in 1 tbsp olive oil for 2 minutes. Add the cumin and mushrooms and cook for 3 minutes. Add the tomatoes, kidney beans and 200ml water, stir and simmer for 10 minutes. Add the green beans and cook for another 5 minutes until the sauce is thickened and veg is tender. Serve in bowls with a dollop of crème fraîche and some crusty bread.

Per serving

Nutrition
133 kcalories, protein 8.1g, carbohydrate 16.7g, fat 4.2 g, saturated fat 0.5g, fibre 6.6g, salt 0.86 g

Quinoa and Black Beans

Quinoa: "Very flavorful alternative to black beans and rice. Quinoa is a nutty grain from South America." Get in in the health food section of your supermarket

PREP TIME : 15 Min
COOK TIME: 35 Min
READY IN : 50 Min


Servings : 4

INGREDIENTS (Nutrition)
2 ml vegetable oil
3/8 onion, chopped
1-1/4 cloves garlic, peeled and chopped
50 g uncooked quinoa
140 ml vegetable broth
0.8 g ground cumin
0.2 g cayenne pepper
salt and pepper to taste
65 g frozen corn kernels
3/4 (15 ounce) can black beans, rinsed and drained
9 g chopped fresh cilantro

DIRECTIONS
1. Heat the oil in a medium saucepan over medium heat. Stir in the onion and garlic, and saute until lightly browned.
2. Mix quinoa into the saucepan and cover with vegetable broth. Season with cumin, cayenne pepper, salt, and pepper. Bring the mixture to a boil. Cover, reduce heat, and simmer 20 minutes,
3. Stir frozen corn into the saucepan, and continue to simmer about 5 minutes until heated through. Mix in the black beans and cilantro.