The protein cooking time listed in this recipe has been updated.
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Check out the latest recommended times in our Cooking Guidelines.
Serving size
Ingredients
Ingredients
- 1 unwaxed lime
- 2 avocado
-
390g chopped tomatoes(tomatoes, tomato paste, salt, acidity regulator (citric acid))
-
2 tbsp Mexican spice mix(Oregano, Smoked Paprika, Coriander, Cumin)
- 200g baby tomatoes
- 1 handful of fresh coriander
- 3 garlic clove
- 1 onion
-
200g brown rice(100% Brown Rice)
-
460g mixed beans(Rehydrated beans in varying proportions (Borlotti, Cannellini, Red Kidney), water, salt, antioxidant: ascorbic acid.)
- 1 large butternut squash
Allergens
None
Nutritional Information
Nutritional Information
| Typical values | per 100g | per portion |
|---|---|---|
| Energy | 104Kcal | 706Kcal |
| 434kJ | 2952kJ | |
| Fat | 4.3g | 29g |
| of which saturates | 0.9g | 5.9g |
| Carbohydrates | 14g | 93g |
| of which sugars | 2.0g | 14g |
| Protein | 2.6g | 18g |
| Salt | 0.08g | 0.56g |
| Fibre | 3.2g | 22g |
Vegan
2/3 daily fibre
5 of 5 a day
Low sat fat
Three Bean Squash Chilli with Brown Rice & Guacamole
Roasted butternut squash is sweet, satisfying and completely delicious in this veggie chilli. Limey guacamole adds a zingy, creamy contrast. Mixed beans bring plant-based variety. Fluffy brown rice adds soaks up the sauce. It's balanced and brilliant.
Cooking Instructions
Cooking Instructions
Before you start
- Preheat the oven to 240C / fan 220C / gas mark 9 / air fryer 200C
- Line a baking tray with parchment paper
- Bring a large saucepan filled with salted water to a boil
- Pull out another large saucepan, a small bowl, a sieve, a peeler & a measuring jug
Roast the squash
- Peel and halve the squash lengthways, discard the seeds, and dice into 2cm chunks
- Place onto the lined baking tray. Toss with 1 tbsp oil and a pinch of salt and pepper
- Roast for 25-30 mins / air fryer 15-18 mins, until soft and golden
Get the rice on & prep the veg
- Add the rice to the saucepan of boiling water and boil for 25-30 mins, until cooked, then drain
- Meanwhile, finely dice the onion. Finely chop or crush the garlic. Roughly chop the coriander. Halve the tomatoes
Build the chilli
- Heat the other large saucepan with 1 tbsp oil on medium-high heat. Once hot, add the garlic and three-quarters of the onion. Cook for 3 mins, until softening
- Drain and rinse the beans. Add to the pan, along with the Mexican spice mix
- Cook for 3 mins, then add the chopped tomatoes, fresh tomatoes and 200ml water. Season with salt and pepper
- Simmer for 15 mins, stirring often, until thickened
Make the guacamole
- Roughly mash the avocados with the back of a fork, and add to the small bowl. Halve the lime
- Add the juice from the lime, the remaining onion, half the coriander and 2 tsp olive oil. Season with salt and pepper and mix
Finish the chilli & plate up
- Stir the roasted squash through the chilli
- Serve the chilli into bowls, with the rice and guacamole alongside. Sprinkle the remaining coriander on top
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