Vegan Bean Chilli and Rice

Easy and quick filling vegetarian meal

Beginner

Difficulty level icon

Recipe by Dietitian Anjanee Kholi

Modifications

Equipment

Preparation

  • For extra calories, butter can be added or it can be blended with Greek yoghurt/ regular yoghurt. See 'High/ Low kcal options' for full list
  • For extra protein, plant based mince can be added during cooking as per cooking instructions
  • Heavy bottomed pan
  • Spatula
  • Hand or jug blender

Timings

Approx 30mins to prepare
(not including time taken to prepare rice)

Nutritional content:

352kcals, 18g protein, 7g fat, 45g carbohydrate, 1.16mg iron, 35.6mg calcium

NB: The nutritional content will increase dependent on what is served with the product e.g. 125g basmati rice contains ~190kcal; ~4g protein

Portion Sizes

Full yield = 1600g
Full portion 400g = 352kcal/ 18g protein
Half portion = 176kcal/ 9g protein
Third portion = 117kcal/ 6g protein

*Your dietitian should help you calculate the right portion for your child, some children may need smaller portions e.g. a half portion may be adequate for an older child.


High/Low kcal options

Be mindful of free pouring oil, If you are concerned about the amount of calories- be sure to measure how much you are adding to the pan.

To increase calorie content, the following can be added per serving after cooking:
• 2tsp butter (~74kcal; <0.1g protein)
• 50g Greek yoghurt (~50kcal; 5g protein )
After cooking, the following can be added:
• Half a large avocado (~140kcal; 1.3g protein)
• 30ml sour cream (~52kcal; ~0.8g protein)

Step 1

Heat the oil over a medium heat in a thick bottomed pan. When it is warm, add the garlic. Once it becomes fragrant, add the onions and cook until browned

Step 2

Add the peppers and cook until soft, then the chopped tomatoes, dry spices (and salt if using) and 300ml water. Simmer for 10mins over a low heat

Step 3

Add the 2 cans of beans (including juices), and 200ml of water then leave to simmer for a further 10mins.

Step 4

Add the 2 squares of dark chocolate and mix well

Step 5

Cook over a medium heat until everything is well combined, garnish with coriander if required. Serve with boiled rice, avocado (if using) and a squeeze of lime!

Blending Instructions

  • Wait until the recipe is cool prior to blending. Then add 100ml liquid to 200ml portion prior to blending (this equates to 50ml additional liquid per 100ml chilli recipe)
  • yielded 275ml total blend - ~5 x 60ml syringes
  • Always sieve after blending to reduce risk of blockages

Freezing Instructions

Suitable for home freezing - this meal can be frozen into portions or as a whole batch. It can also be enjoyed by the whole family.
Frozen versions of ginger, chillis, garlic and onions can be used for easier preparation and it helps with food waste/ costs.

Tips

If the child is under 1, remove their portion prior to adding salt for the rest of the family.
Adding chillis are optional, dependent on the child's spice tolerance.

You might also like

Creamy Salmon with Spinach and Sweet Potatoes

Creamy Salmon with Spinach and Sweet Potatoes

Light dish, high in protein and healthy fats…

Read More
Tube Feeding Glossary

Tube Feeding Glossary

Definitions for technical tube feeding terms…

Read More
Lorenza & Eliza

Lorenza & Eliza

Lorenza shares a personal insight into her journey with her daughter Eliza....

Read More
Blended Diet

So, You’re Thinking About A Blended Diet

10 things you need to know about blended diets from registered dietitians…

Read More

By signing up you are agreeing for Talking Tube Feeding, powered by Nestlé Health Science UK&I to process your data. You will only be contacted by Talking Tube Feeding for marketing purposes and can update these preferences at any time. View our Privacy Policy. I am over 18 years old and I can understand I can withdraw my consent anytime. Nestlé will not share your information with any third party.

CAPTCHA
This question is for testing whether or not you are a human visitor and to prevent automated spam submissions.
* Required

Nestlé Health Science has worked with healthcare professionals and families to create the articles and videos on this website. All views and opinions expressed are their own, and may not always reflect those of Nestlé Health Science. Tube feed formulas are foods for special medical purposes for use under medical supervision. Blended diets should only be used after consultation with your healthcare professional.