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3 Bean + Lentil Chilli + Coconut Yoghurt

Serves 4

My Fitness Pal
RECIPE DETAILS
RANGE VITALITY
SERVES 4

INGREDIENTS

Main
brown basmati rice (cooked weight 520g)
175g
olive oil
22ml
cloves garlic, finely chopped
2
cumin, ground
5g
smoked paprika
5g
red onion, chopped
100g
courgettes, diced
140g
red pepper, deseeded and diced
90g
yellow pepper, deseeded and diced
90g
chilli powder
1 tbsp
red lentils, washed and drained
50g
tomato purée
2 tbsp
tinned chopped tomatoes
300g
butter beans, cooked weight
120g
kidney beans, cooked weight
120g
chickpeas, cooked weight
120g
salt
2.5g
pepper
1g
coconut yoghurt
120g
mint, chopped
3g

METHOD

Cook the brown rice.
Heat the oil in a large pan and cook the onion and garlic for 5 minutes until they start to soften.
Add the courgettes and peppers and cook for about 5 minutes until they start to soften.
Add the spices and cook for 3 minutes more.
Stir in the lentils, tomato purée, tomatoes and 250ml water. Season.
Bring to the boil and simmer for 15-20 minutes.
Add the beans and cook for a further 10 minutes.
Stir the mint and yoghurt together.
Serve the chilli and rice together and top with the yoghurt.

KEY NUTRIENTS

Nutrient
Per 100g
% RNI
Per 481g
% RNI
Energy kJ
392
4%
1886
22%
Energy kcal
93
4%
448
22%
1.9g
2%
9.1g
13%
0.3g
1%
1.3g
6%
1.3g
1%
6.1g
6%
0.17g
2%
0.83g
13%
Protein
3.6g
-
17.5g
-
Carbohydrates
14.7g
-
70.8g
-

Reference: Intake of an Average Adult (8400kJ/2000kcal)

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Disclaimer: Some of the food pictures on this website are a representation the actual dish, so if you have any particular allergy issues then please see the allergen list provided with the recipe, or enquire at the point of of purchase.

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