Vege-full chilli with corn quinoa

Author: Niki Bezzant - Founding Editor

Photographer: Melanie Jenkins

Serves: 4

Time to make: 30 mins

Ingredients

More weights & measures

Chilli

spray oil

2 carrots, diced

2 courgettezucchiniXszucchini, summer squashX, diced

2 spring onions, finely chopped

1 teaspoon smoked paprika

1 teaspoon ground cumin

400g lean beef mince

½ cup liquid no-added-sal chicken stock

420g can chilli beans

Quinoa

¾ cup quinoa

1 cup liquid no-added-salt chicken stock

½ cup water

1 cup corn sweetcornXkernels

2 cups rocketarugulaX

½ teaspoon smoked paprika

1 small avocado, mashed

¼ cup freshly grated reduced-fat cheddar cheese

Instructions

Stay Awake

1 Heat oil in a large pan. Cook carrots, courgettes, spring onions and spices for 3 minutes. Add mince and stir-fry for 5 minutes until browned.

2 Add first measure of stock and chilli beans. Reduce heat and simmer for 10-15 minutes.

3 Meanwhile, combine quinoa, second measure of stock and water in a pot. Bring to the boil then reduce heat to low and simmer for about 15 minutes until all liquid is absorbed. Remove from heat and add corn, rocket and paprika. Stir through.

4 Serve chilli with quinoa and mashed avocado. Garnish with cheese.

Variations

Make it gluten free: Check smoked paprika and ground cumin are gluten free and use gluten-free stock.

Nutrition Info (per serve)

Calories 538 cal

Kilojoules 2250 kJ

Protein 40 g

Total fat 22 g

Saturated fat 6 g

Carbohydrates 50 g

Sugar 9 g

Dietary fibre 13 g

Sodium 530 mg

Calcium 190 mg

Iron 8.5 mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.