Cheap and easy to make, this versatile dish can be served with rice or baked sweet potatoes, wrapped with a salad, or made into enchiladas, tacos or nachos.
Serves
8 Prep
15 minutesCook
1 hourEach 195g serving contains (excludes serving suggestion)
KCal
129
Carbs
18.3g
Fibre
6.5g
Protein
7.4g
Fat
1.5g
Saturates
0.2g
Sugars
8.8g
Salt
0.14g
Fruit/Veg Portion
3
Ingredients
Ingredients
2 tsp rapeseed oil
2-3 onions, finely chopped
1 red pepper, finely chopped
150g carrots, finely chopped
1 courgette, finely chopped
100g mushrooms, finely chopped
1-2 tsp chilli powder (mild or hot, according to your taste)
1 tsp ground cumin
1 tsp oregano
800g tin chopped tomatoes
400g tin lentils in unsalted water
400g tin cannellini beans in unsalted water
1 tbsp tomato ketchup
coriander, to garnish
Method
Method
Recipe tips
- Keep in the fridge for up to three days or freeze.
- Be careful with chilli – you can always add more but you can't take it out! Add a little and allow time for the heat to infuse, taste it and only add more if you need to. If sharing with friends, make it mild and serve with some chilli sauce or flakes on the side, so people can spice it up if they want to.
- Freezing instructions: Suitable for freezing once cooked. Defrost in the fridge or microwave and reheat thoroughly until piping hot throughout.
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Total Cook Time (in minutes)
50 mins
Special Diets
Total Cook Time (in minutes)
35 mins
Special Diets
Total Cook Time (in minutes)
40 mins
Special Diets
Total Cook Time (in minutes)
50 mins
Special Diets
Symbols Guide
We use these symbols throughout our recipes to make it easier to choose recipes to suit you. However, this information should not replace specific advice from your healthcare professional.
Dairy free
Freezer safe
Gluten free
Low fat
Low sugar
Nut free
Vegan
Vegetarian
Nutritional information explained
Carb counting
The carb values of these meals relate to the total amount of carbs from all ingredients. If you are carb counting, you may not need to include them all in calculating your insulin dose. Speak to your healthcare team if you're unsure.
Traffic light symbols / colours
- Red = high
- Amber = medium
- Green = low
Traffic lights for these recipes are determined by the whole portion size. Comparison of the traffic lights for different recipes should be based on 100g of each portion.
Red
High
Amber
Medium
Green
Low
