Delicious Dining on a Fast Day
I do get the irony of posting on a food blog on a fasting day, but Monday is a day when I am up early and get organised, make endless to do lists, and well, fast. This Vego Chilli is delicious; packed with colourful vegetables, some kidney beans for protein and fibre. Top with some tangy yoghurt and fresh coriander and we have a winner dinner. This meal is on high rotation on fast days as it is a BIG serving and , quite frankly, tastes bloody sensational! The boys usually have burritos, so I don’t feel like I’m missing anything. Any mother of boys will tell you, burritos is THE most requested dish for family dinners. Also good for vego friends, and on a non-fast day, would be perfect with a great big dollop of sour cream and an avocado salsa. Mmm salsa. Best not to dwell on that today!
One of the reasons that I love this Vego Chilli is that it is quick and easy to make and is adaptable to the things you that you have in the fridge (best to avoid food shopping on fast days if you can). This also means that if you have eaten more calories through the day, you can change out some ingredients. Instead of the small red onion, add in three shallots (4 calories instead of 14); instead of the tin tomatoes, add a large ripe tomato (36 calories instead of 88). Had a good day? Bonus! Add in the kernels from a cob of corn for sweetness and colour for only 81 calories! Or, you can just follow my recipe to the letter and not have to think OR count! But no sneaky wine – you know who you are!
Start by chopping up your veggies. Look at that colour! No wonder I feel better after a fast day! I like to keep them fairly chunky but size is up to you. Spray a non-stick pan with some oil and add in your garlic, chilli, onion, capsicum and zucchini and sauté for a few minutes until starting to soften. If you are not lucky enough to have a Jamie Oliver Tefal or Aldi pan (as pictured below- what a bargain that was!) and your veg are sticking, add a few drops of water or stock to help out. Once they are starting to soften add the mushrooms and cook for a few extra minutes. Add tomatoes, spices and simmer for 10 minutes, until veg are cooked through. Now, admittedly, I like mine “al dente”; I find that more satisfying on a fast day. Cook longer if you prefer a softer texture.
Add in the spinach and kidney beans and heat through, until spinach wilts.
Serve topped with a tablespoon of yoghurt and loads of coriander sprinkled over the top. Enjoy!
- 1 cup zucchini, cut into chunks (25 calories)
- 1 spray of Rice Bran Oil (9 calories)
- ½ cup capsicum, cut into chunks (15 calories )
- 100g mushrooms, quartered (26 calories)
- 100g spinach (24 calories)
- 400g tin tomatoes (88 calories) OR 200g fresh ripe tomato (36 calories)
- 1 clove garlic, crushed (3 calories)
- 240g tin red kidney beans, drained and rinsed (235 calories)
- 60g red onion, sliced (14 calories)
- ½ tsp cumin (12 calories)
- ½ tsp dried coriander (9 calories)
- Red chilli diced finely (2 calories per teaspoon)
- 2 Tbs yoghurt (36 calories)
- ¼ cup fresh coriander (2 calories)
- Spray a non stick pan with oil. Add garlic, onion, chilli, capsicum and zucchini and sauté for a few minutes until they start to soften slightly. Add mushrooms and cook for a further few minutes.
- Add tomatoes and spices and simmer for 10 minutes, or until vegetables have your desired texture. Add kidney beans and spinach and stir until beans heated through and spinach is wilted.
- Serve topped with a tablespoon of yoghurt and sprinkled with fresh coriander
Red onion can be substituted for three chopped green shallots for 4 calories instead of 14