Chilli Non Carne

Chilli Non Carne - Serves 4

Ingredients

100g (3½oz) Puy lentils or green lentils

1 medium onion, peeled and chopped

2 cloves garlic, peeled and crushed

1 parsnip or turnip, peeled and grated

1 medium carrot, grated

Fry Light

400g can chopped tomatoes

1tbsp tomato puree (½ Syn)

1tbsp balsamic vinegar

198g (7oz) red kidney beans

1 fresh or dried chilli, deseeded and finely chopped

½ tsp ground cumin

½ tsp ground coriander

1tsp yeast extract e.g. Marmite

handful of fresh coriander leaves, chopped

Method

1. Put the lentils in a pan of cold water and bring to the boil. Simmer for 20 minutes, not allowing them to boil dry. They should be almost cooked after this time.

2. Heat a deep frying pan sprayed with Fry Light and sauté the onion, garlic, carrot and parsnip or turnip for 10 minutes.

3. Add the chilli, ground coriander and cumin. Cook for 2 minutes.

4. Add the tinned tomatoes to the frying pan with the tomato puree, balsamic vinegar and yeast extract. Mix well.

5. Add the lentils and stir well. Cover and simmer over a low heat for 15 minutes.

6. Add the kidney beans and heat through. Finally add the chopped coriander leaves.

7. Serve with brown rice and a garnish of very low fat natural yoghurt.