Red pepper, courgette and white bean chilli

Name: Red pepper, courgette and white bean chilli
Prep time: 15 min
Cook time: 1 h
Total time: 1 h 15 min
Ingredients: 3 medium courgettes (about 450g in total), trimmed and cut into 1cm slices; 2 large (or 3 small) red peppers (350–400g in total), halved, cored, deseeded and roughly chopped; 3 tbsp olive or rapeseed oil; 1⁄2 tbsp coriander seeds; 3 garlic cloves, sliced; 1 hot red chilli, deseeded (for less heat, if preferred) and chopped, or a good pinch of dried chilli flakes; 400g plum tomatoes, skinned and roughly chopped, or a 400g tin tomatoes 400g tin white beans, such as cannellini or butter beans, drained and rinsed Sea salt and black pepper; 2 medium onions, cut into slim wedges; 1⁄2 tbsp cumin seeds; Avocado, sliced; Lime juice; Coriander leaves

6 steps

Prep:15minCook:1h

The veg for this simple chilli is roasted to intensify its flavour before being added to a simmering, spiced tomato sauce. Swaps Veg: Roast another veg alongside or instead of the courgettes and red peppers – try fennel, aubergine, carrot or mushrooms. Pulses Use tinned black beans or kidney beans instead of white beans.

Updated at: Wed, 16 Aug 2023 20:36:42 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

Low

Nutrition per serving

Calories213.5 kcal (11%)

Total Fat14.8 g (21%)

Carbs20.5 g (8%)

Sugars11 g (12%)

Protein4.3 g (9%)

Sodium22.7 mg (1%)

Fiber6.5 g (23%)

% Daily Values based on a 2,000 calorie diet

Ingredients

4 servings

450gcourgettes

medium, trimmed and cut into 1cm slices

350gred peppers

large, halved, cored, deseeded and roughly chopped

3 Tbspolive oil

or rapeseed

½ Tbspcoriander seeds

3garlic cloves

sliced

1hot red chilli

deseeded, for less heat, if preferred, and chopped, or a good pinch of dried chilli flakes

400gplum tomatoes

skinned and roughly chopped, such as cannellini or butter beans, drained and rinsed Sea and black pepper

2onions

medium, cut into slim wedges

½ Tbspcumin seeds

Instructions

Step 1

Preheat the oven to 190°C/Fan 170°C/Gas 5.

Step 2

Put the courgettes, onions and peppers into a large roasting tray. Trickle over 2 tbsp oil, season with salt and pepper and toss well. Roast for 40 minutes, or until the veg are tender and starting to colour, stirring halfway through.

Step 3

Meanwhile, using a pestle and mortar, bash the cumin and coriander seeds roughly. Heat another 1 tbsp oil in a large saucepan over a medium-low heat. Add the sliced garlic, chilli, the bashed cumin and coriander and a pinch of salt. Fry gently for a few minutes until the garlic just starts to colour.

Step 4

Tip the tomatoes into the pan (if using tinned tomatoes, crush them in your hands as you add them). Pour in 400ml water, bring to a simmer and cook gently for about 25 minutes until the spicy tomato mixture is reduced and thickened.

Step 5

Take the roasted veg from the oven and add it to the simmering tomato sauce. Add the white beans and simmer for another 10 minutes or so, then taste and add more salt or pepper if necessary.

Step 6

Serve the chilli with avocado dressed with lime juice, salt, pepper and coriander leaves. A simple rice dish, such as brown rice with onions makes this really substantial.