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Vegetarian Chilli Con Carne

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2 round white bowls containing vegetarian chilli con carne with pita chips on the right and 2 silver forks and a patterned napkin on the left.
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Preparation time: 20 minutes
Cooking time: 30 minutes
Serves: 6
2 round white bowls containing vegetarian chilli con carne with pita chips on the right and 2 silver forks and a patterned napkin on the left.
  • 5.5 serves of vegetables per 
  • serving
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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 salt-reduced taco seasoning
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)

Savvy swaps

You can swap:

Kidney beans
Black beans
Celery
Zucchini
Garlic
Jarred garlic

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.
  • This recipe is an excellent source of fibre. Eating a diet high in fibre can help reduce your risk of bowel cancer.

  • Making ‘chips’ out of leftover flat bread is a good way to reduce food waste.
  • You don’t have to peel the carrots, just wash well.
  • Chop and use the celery fronds as well.

  • 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.
  • Jarred garlic can be used to save time and money.

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 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 over chilli con carne and serve with the pita chips.


Serving suggestion: if you are taking leftovers for lunch, the chilli con carne needs to be kept cold so pack an ice brick.

Storage tip: leftover chilli con carne can be frozen with out the pita chips. Thaw in fridge overnight and microwave until steaming hot.

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.
  • This recipe is an excellent source of fibre. Eating a diet high in fibre can help reduce your risk of bowel cancer.

  • Making ‘chips’ out of leftover flat bread is a good way to reduce food waste.
  • You don’t have to peel the carrots, just wash well.
  • Chop and use the celery fronds as well.

  • 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.
  • Jarred garlic can be used to save time and money.

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© Cancer Council NSW 2024 Head Office Address: 153 Dowling Street, Woolloomooloo NSW 2011. Cancer Council NSW is registered with the Australian Taxation Office as an Income Tax Exempt Charity: Charitable Fundraising Authority No. 18521.

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