Microwave chilli
- Jack Monroe
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Serves 2
Easy
Prep: 10 mins
Cook: 5 mins
plus standing
A star rating of 4.5 out of 5.29 ratingsRate
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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
Vegetarian
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Ingredients
Nutrition
Units:
MetricUS
-
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)
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Nutrition: per serving
- kcal333
- fat12g
- saturates6g
- carbs36g
- sugars16g
- fibre15g
- protein13g
- salt2g
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Method
-
step 1
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.
-
step 2
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.
-
step 3
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.
RECIPE TIPS
VARY THE RECIPE
Add a little chopped chorizo or salami at the beginning of cooking, if you like.
JACK'S TOP TIPS
The wider and shallower your microwaveable container is, the quicker your food will cook. A bowl or plastic box would work well, but remember not to use metal in the microwave, or any crockery with metal trim. Metal reflects the microwaves and catches fire – with my firefighter hat on, it’s a common cause of kitchen fires, and kitchen fires quickly turn into house fires. If in doubt, leave it out.
JACK'S TOP TIPS
When cooking dishes with a high liquid content, such as pasta, rice or soups, cover with cling film and pierce to contain the liquid and allow the heat to escape – this prevents messy explosions! I stand anything like this in a bowl to catch any escaping liquid and keep the bottom of my microwave clean.
Recipe from Good Food magazine, October 2015
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A star rating of 4.5 out of 5.29 ratings
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