Irish Visitors Click HereHigh Fibre Recipes
Vegetable Chilli
Serves 4
Ingredients
225 g/8 oz dry weight Basmati rice
1 tablespoon vegetable oil
1 small onion, finely chopped
1 large cold potato, cubed
1 red pepper, de-seeded and chopped
1 green pepper, de-seeded and chopped
handful of cooked, sliced French or runner beans
Other vegetables (optional)
2 fresh green chillies, de-seeded and finely chopped
1 teaspoon dried chillies (optional)
1 x 200 g/7 oz tin kidney beans, drained
1 x 400 g/14 oz tin chopped tomatoes
2 tablespoons tomato purée
Small dot of butter
Salt and freshly ground black pepper
Chopped fresh parsley, to garnish
1 tablespoon vegetable oil
1 small onion, finely chopped
1 large cold potato, cubed
1 red pepper, de-seeded and chopped
1 green pepper, de-seeded and chopped
handful of cooked, sliced French or runner beans
Other vegetables (optional)
2 fresh green chillies, de-seeded and finely chopped
1 teaspoon dried chillies (optional)
1 x 200 g/7 oz tin kidney beans, drained
1 x 400 g/14 oz tin chopped tomatoes
2 tablespoons tomato purée
Small dot of butter
Salt and freshly ground black pepper
Chopped fresh parsley, to garnish
Method
1 Cook the rice according to the packet instructions.
2 Heat the oil in a large frying-pan, add the onion and potato and fry gently until slightly browned.
3 Add the peppers, beans and any other vegetables, if using.
4 Stir for about 1 minute, until heated through. Add the fresh chillies, and the dried chillies, if using, the kidney beans, tomatoes and tomato purée.
5 Keeping the heat low, simmer gently for a further 3 minutes, stirring occasionally.
6 Drain the cooked rice, add a small dot of butter and stir through, to keep the rice shiny and the grains separated. Turn on to a serving dish.
7 Season the vegetables with salt and pepper to taste and add to the rice. Garnish with parsley.
2 Heat the oil in a large frying-pan, add the onion and potato and fry gently until slightly browned.
3 Add the peppers, beans and any other vegetables, if using.
4 Stir for about 1 minute, until heated through. Add the fresh chillies, and the dried chillies, if using, the kidney beans, tomatoes and tomato purée.
5 Keeping the heat low, simmer gently for a further 3 minutes, stirring occasionally.
6 Drain the cooked rice, add a small dot of butter and stir through, to keep the rice shiny and the grains separated. Turn on to a serving dish.
7 Season the vegetables with salt and pepper to taste and add to the rice. Garnish with parsley.
