Supermarket Chilli

This is super-fast, for those nights when opening a tin or packet is just all there’s time and energy for! However, it doesn’t need to be unhealthy. Pile on the salad and other healthy goodies for a well-balanced meal.

We’ve showcased a fresh version and tinned versions. If choosing a ‘ping meal’ version – ie chilled or frozen – check there’s no added dairy such as cheese or milk by-products. If using tins, these are cheap and useful cupboard basic and are usually vegan. Asda, Morrison’s Sainsbury’s, Tesco, Waitrose et al ALL sell at least one type of this popular dish.

Health food shops also stock a version of it, eg Amy’s Kitchen – which has the added advantage of a mild, medium and spicy range!

Gluten free
Wheat free
Reduced sugar, diabetic friendly

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Total time



  • mains
  • lunches




  • 1-2 tins of veggie chilli OR chilled/frozen veggie chilli
  • 1-2 packs ready-cooked wholegrain, eg brown rice or quinoa
  • 1 pack spinach or chopped kale OR 1 pack green leafy salad
  • Guacamole (avocado dip): 1 avocado, 1 clove garlic, 1 lime + salt and pepper (optional chilli powder/flakes/hot sauce if you wish too)


  • Green or mixed veg selection with greens in it
  • Salad – green leaves plus other goodies of your choice, eg peppers, tomatoes…


1. Heat the chilli and rice (or quinoa) in the microwave or on top of the stove. Steam or microwave the vegetables too.
2. While that is cooking, chop the avocado in half lengthways, remove the stone, spoon out the flesh and mash with a fork. Add the salt, lime (or lemon) juice plus the garlic and black pepper if you wish.
3. Make the salad.
4. Serve everything hot – except the guacamole (avocado dip) and salad! Eat.


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