Vegetarian chilli con carne
* EGG FREE * NUT FREE * LOW LACTOSE * SOY FREE * VEGETARIAN * CAN BE PREPARED EARLY
|Ingredients||6 serves||25 serves||60 serves|
|Rice (uncooked)||1 cup||4 1/2 cups||12 cups|
|Brown onion||1 small||2 large||3 large|
|Carrot||1 medium||3 medium||7 large|
|Celery||1 stalk (40g)||3 stalks (120g)||7 stalks (280g)|
|Olive or canola oil||½ tablespoon||2 tablespoons||3 tablespoons|
|Chilli powder||½ teaspoon||1 teaspoon||2 teaspoons|
|Ground cumin||½ teaspoon||1 teaspoon||2 teaspoons|
|Garlic, crushed||1 clove (5g)||2 cloves (10g)||3 cloves (15g)|
|Chick peas||1 x 400g can||4 x 400g cans||10 x 400g cans|
|Red kidney beans||1 x 400g can||4 x 400g cans||10 x 400g cans|
|Tomatoes||1 x 400g can||2 x 800g cans||5 x 800g cans|
|Reduced salt tomato paste||2 tablespoons||8 tablespoons||1 cup|
|Water||125mL (½cup)||500mL (2 cups)||1L (4 cups)|
|Cheese, tasty, grated||125g (1 cup)||500g (4 cups)||1kg (8 cups)|
- Preheat oven to 200°C.
- Cook rice according to packet instructions.
- Peel and finely dice onion. Dice carrot, celery and capsicum.
- Heat oil in large saucepan over medium heat. Add onion, carrot, celery, capsicum, chilli powder and cumin. Stir and cook for 6 to 8 minutes, until vegetables soften.
- Add garlic and cook for 1 minute.
- Drain and rinse chick peas and kidney beans. Add to pan with canned tomatoes, tomato paste and water. Stir and bring to the boil. Turn heat down and simmer for 10 minutes or until water is absorbed.
- Stir through grated cheese.
- Serve with plain cooked rice.
Each serve provides
- 1 children’s serve of meat/alternatives* (kidney beans and chickpeas)
- 1 children’s serve of vegetables**
- ½ children’s serve of milk/alternatives*** (cheese)
- 1 children’s serve of grains**** (rice)
- A good source of vitamin C
- A source of iron
- For a gluten free option, ensure the chilli powder is gluten free.
- Instead of serving with rice, serve sauce in a wholemeal tortilla with lettuce and tomato.
* One children’s serve of lean meat, poultry, fish or alternatives is equal to half a serve in the Australian Dietary Guidelines.
** One children’s serve of vegetables is equal to one serve in the Australian Dietary Guidelines.
*** One children’s serve of milk, yoghurt, cheese and/or alternatives is equal to just under half a serve in the Australian Dietary Guidelines.
**** One children’s serve of (grain) cereal foods is equal to one serve in the Australian Dietary Guidelines.
The nutritional information provided is based on the exact ingredients and method as shown. Any variation/s to the ingredients or method may alter the nutritional outcome.