From quick healthy snacks to family favourites

Recipes


Recipes

Veggie cheesy chilli

Nutritional Info
Calories420
Fat2.74g
Saturates0.84g
Total Sugar3.59g

Soya beans are an extremely good source of calcium.

Veggie chilliSoya beans are an extremely good source of calcium. The high consumption of soya in countries like China and Japan has been credited with their low rates of osteoporosis and other bone diseases, despite the fact that they traditionally consume hardly any milk or dairy products. Osteoporosis has been associated with oestrogen deficiency at menopause, followed by sustained bone loss with ageing. As well as containing calcium, soya beans are rich in substances known as phytoestrogens, which are able to mimic the effects of oestrogen in the body and protect against the loss of excess calcium from bones.

Ingredients (Serves 4)

  • 1 tbsp olive oil
  • 1 onion, chopped
  • 2 garlic cloves, crushed
  • Half a green chilli, finely chopped
  • 2 tsp chilli powder
  • 430g pack soya mince
  • 400g can chopped tomatoes
  • 400g can red kidney beans, drained
  • 1 glass of red wine
  • 1 green pepper, deseeded and chopped
  • 2 tablespoons tomato puree
  • Freshly ground black pepper
  • 100g half-fat cheddar, grated

Method

Heat the oil in a large frying pan and fry the onion, garlic, chilli and chilli powder for 2 minutes. Add the soya mince and fry for a further 5 minutes.

Stir in the tomatoes, kidney beans, wine, pepper, tomato puree and season to taste. Bring to the boil and simmer gently for 1-2 hours.

Before serving, pre-heat the grill to its highest setting. Transfer the chilli into an ovenproof serving dish. Sprinkle with the grated cheese and place under the grill for a few minutes until the cheese bubbles.

Serve with crusty wholegrain bread and a green salad.

Ask the expert

Got a question about health or wellbeing?
Our team of medical experts are ready to help.