Healthy veggie chilli

Produce

• Onion, diced – 1 medium (130 g)
• Garlic, crushed or finely chopped – 4⅔ clove (14 g)
• Chillis, long red, finely chopped – 2 medium (20 g)
• Mushrooms, chopped – 15 small (150 g)
• Tomatoes, canned, chopped – 1 can (400 g)
• Tomato purée – 24 g
• Green beans, blanched for 3 minutes – 18⅛ beans (100 g)
• Asparagus (optional), blanched for 4 minutes – 5 spear large (100 g)
• Corn kernels (optional), blanched for 3 minutes – 80 g
• Coriander, roughly chopped – to taste

Nuts, Seeds & Legumes

• Kidney beans, red, canned (including liquids) – 1 can (400 g)

Fats & Oils

• Olive oil – 5 g

Herbs & Spices

• Cumin, ground – 3.2 g
• Salt – 4 g
• Pepper, ground – 0.5 g

Sauces & Condiments

• Worcestershire sauce – 3 g

Sweets & Snacks

• Sugar (optional) – 1 g