MICROWAVE CHILLI

Microwave chilli image

For a super speedy supper, try Jack Monroe's vegetarian kidney bean chilli - a great way to get 2 of your 5-a-day in this microwavable, midweek meal

Provided by Jack Monroe

Categories Dinner, Lunch, Main course, Supper

Time 15m

Number Of Ingredients 12

Ingredients

½ small onion , finely chopped
1 fat garlic clove , crushed
knob of butter
½ tsp ground cumin
½ tsp paprika (sweet or smoked depending on preference)
pinch of chilli flakes or chilli powder
400g can chopped tomatoes , drained and juice reserved
400g can kidney beans , drained and rinsed
½ vegetable stock cube
2 squares dark chocolate
soured cream , to serve (optional)
coriander , to serve (optional)

Steps:

Put the onion, garlic, butter and spices in a microwaveable container, give it a quick stir, then heat in the microwave on High for 30-40 secs. Leave to stand for 1 min, then add the chopped tomatoes, beans, stock cube and chocolate.
Cover with cling film and pierce 3 times. Place some kitchen paper on your microwave turntable, put the container on top and cook for 2 mins on High. Stir well and leave to stand for 1 min. If your chilli starts to dry out, add some of the reserved tomato juice, but remember that it won't reduce as much in the microwave as it would on the hob.
Cover and cook on Medium for a further 2 mins. Give it a good stir and allow to stand for 1 min before serving topped with soured cream and coriander, if you like.

Nutrition Facts : Calories 333 calories, Fat 12 grams fat, SaturatedFat 6 grams saturated fat, Carbohydrate 36 grams carbohydrates, Sugar 16 grams sugar, Fiber 15 grams fiber, Protein 13 grams protein, Sodium 2 milligram of sodium