Serves 4 – Preparation time: 10 minutes – Cooking time: 35 minutes
2/3 tbsp olive oil
1 large onion (chopped)
2 medium carrots (chopped)
1 large courgette (chopped)
1 small aubergine (chopped)
1 red pepper (chopped)
2 tins tomatos (chopped and drained)
1 tin kidney beans
200ml water or vegetable stock
½ tsp harissa paste
1 – 2 tsp mild chilli powder (to taste)
1 tsp garlic granules or 1 crushed clove garlic
1 tsp paprika
1 tsp cumin
1 tbsp tomato puree
3 heaped tbsp soya mince (optional)
Heat the oil in a large pan. Add onion and fry for a minute, keep stirring to prevent burning. Add garlic, paprika, cumin and fry for a minute stirring all the time. Add tomato puree stirring and mixing with onion and spices. Add carrots, courgettes and aubergine and fry for about 2 minutes whist continuing to stir. Add red pepper and combine with other vegetables. Add the 200ml liquid, bring to boil and simmer for 20 minutes stirring occasionally.
Add kidney beans and continue to cook for a further 10 minutes. If desired, add the soya mince at this stage, stir in well and serve.
Serving this with cauliflower rice will reduce the carbohydrate content and therefore the calories. Otherwise try half rice and half cauliflower rice. If mixed together, it is hardly noticeable.
NOTE: The chilli mixture is a great dish for batch cooking and freezing into individual ready meals, although the brown rice would need to be freshly cooked as it should not be re-heated.