
By Sophie Van Beek
Red pepper, courgette and white bean chilli
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
27
Low
Glycemic Load
5
Low
Nutrition per serving
Calories213.3 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

avocado
sliced

lime juice

coriander leaves
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.
Notes
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