Calcium and vitamin C recipe

Energy	Total fat	Saturates	Protein	Fibre	Carbs	Sugar	Salt
383 kcal	9.9 g	4.3 g	21 g	13 g	45 g	10 g	1 g

Calcium per serving: 204mg - 24% NRV Vitamin C per serving: 68.8mg - 80% NRV

Ingredients

For the chilli:

• 1 tsp olive oil
• 1 small red onion peeled and thinly sliced
• 1 large carrot peeled and finely diced
• 2 red peppers roughly chopped
• 2 chilli peppers (to your taste- for a spicy chilli try bird’s eye) sliced and deseeded
• 1 celery stick finely diced
• 1 tsp hot chilli powder (or to taste)
• 1 tsp cinnamon *
• 1 tsp smoked paprika *
• 2 cans mixed beans drained and rinsed
• 1 tin of tomatoes
• 2 large handfuls baby spinach
• 1 tbsb tomato puree
• 150g vegetarian mince
• 35g dried red lentils *
• 150ml vegetable stock *
• 2 squares dark chocolate *
• Sprinkle of salt and pepper

To serve:

• 300g rice * or quinoa * (or try a combination of both for something new)
• 100g buffalo mozzarella
• 4 tbsp fresh soured cream
• Juice of one lime

*Available at Holland & Barrett

Method

Step 1. Heat the olive oil in a saucepan over a medium heat Step 2. Sauté the onion celery, carrots and peppers for a few minutes until the onions become translucent Step 3. Add the chilli peppers and sauté for one further minute Step 4. Add the cinnamon, chilli powder and smoked paprika and stir until they form more of a paste than a powder, then add the tomato puree and salt and pepper Step 5. Add the vegetarian mince and fry for around five minutes Step 6. Add the chopped tomatoes, lentils, mixed beans and vegetable stock and mix thoroughly Step 7. Simmer for around 20 minutes, checking to ensure the liquid is at a suitable level, if the mixture looks dry, add a little more water Step 8. Grate the dark chocolate into the chilli and leave to simmer for a further five minutes Step 9. Serve with either rice or quinoa cooked to instructions on the packet and a squeeze of fresh lime juice.

Advice is for information only and should not replace medical care. Please check with your GP before trying any remedies.

Shop our range of Vitamins & Supplements Sources

1. [Online] https://www.nhs.uk/Livewell/healthy-bones/Pages/food-and-diet-for-strong-bones.aspx.
2. [Online] https://www.ncbi.nlm.nih.gov/pubmed/19020919.
3. [Online] https://www.ncbi.nlm.nih.gov/pubmed/11149477.