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Vegetarian Chilli Con Carne *Mighty Meals exclusive*

5.5 serves of vegetables in each serve

Preparation time: 20 minutes

Cooking time: 30 minutes

Serves: 6

  5.5 serves of vegetables per serve

Diet and Allergies:

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Preparation time: 20 minutes

Cooking time: 30 minutes

Serves: 6

  5.5 serves of vegetables per serve

Diet and Allergies:

, ,

Ingredients

1 tbsp olive oil
1 red onion, chopped
2 carrots, diced
3 celery sticks, chopped
250g button mushrooms, chopped
1 red capsicum, deseeded & chopped
3 cloves garlic, crushed
2 tbsp healthy taco seasoning mix (see recipe below)
1 tbsp tomato paste
2 400g cans crushed tomatoes
½ cup water
1 can salt-reduced lentils
1 can salt-reduced kidney beans
4 pita pockets
1 tbsp olive oil
1 tsp paprika
Coriander to serve (optional)


Healthy Taco Seasoning Mix
1 tsp garlic powder
1 tsp onion powder
1 tsp dried oregano
2 tsp paprika
6 tsp ground cumin
1 tsp salt
½ tsp ground pepper

Method
Mix everything together in a small bowl. Store in an airtight jar for up to six months.

Method

Step 1
Preheat oven to 200°C.

Step 2
Heat the olive oil in a large pan over medium-high heat and add the onion, carrot, celery, mushrooms and capsicum and cook for 5 minutes.

Step 3
Add the garlic, taco seasoning and tomato paste and stir for 1 minute.

Step 4
Add the tomatoes, water, lentils and kidney beans.  Cover and simmer for 20 minutes or until vegetables are tender.

Step 5
Meanwhile, brush 1 side of each pita pocket with oil and sprinkle with paprika.  Cut each pocket into triangles.

Step 6
Place, in a single layer, on a large baking tray.  Bake for 8 to 10 minutes, or until crisp.  Transfer to a wire rack to cool.

Step 7
Sprinkle coriander (if using) over chilli con carne and serve with the pita chips.


Ingredient swaps

  • If you don’t have kidney beans you can use black beans.
  • Swap homemade taco seasoning for a commercial fajita or taco seasoning mix or ground cumin.

Budget tips

  • To save money you can use wholemeal Lebanese bread instead of pita pockets.
  • Legumes, like lentils and kidney beans, are a low cost and easy to prepare source of protein and other nutrients.

Reduce waste

  • Buy ‘Odd Bunch’, ‘I’m Perfect’ or ‘Imperfect Picks’ vegetables to help reduce food waste.
  • Making ‘chips’ out of leftover flat bread is a good way to reduce food waste.

Nutrition tips

  • Commercial seasoning mixes can be high in sodium so check the label and look for one labelled reduced salt.
  • Pitas and wraps can be high in salt.  Use the Health Star Rating to choose the healthiest brand.  The more stars the healthier it is.

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