Healthy Chilli Con Cauli

This one is a must try ladies and gents! The recipe provides 4 portions that can be shared between a family or split out into 4 meals for the week ahead.


Ingredients: (SERVES 4)

  • 10g organic butter or coconut oil
  • 2 large white onions, finely chopped
  • 500g lean beef mince/low fat
  • vegetarian mince*
  • ½ green pepper, diced
  • 3 beef tomatoes, diced
  • 5 garlic cloves, finely chopped
  • 4 red or green chilli peppers
  • 1 x 400g tin chopped tomatoes
  • 15g tomato purée
  • 1 tsp cayenne pepper
  • 200g tinned kidney beans, drained
  • 90g per person cauliflower,
  • finely chopped or grated
  • salt and pepper

Cooking instructions:

  1. Heat the butter or oil in a pan over a medium heat and add the onion.
  2. Fry for several minutes until soft.
  3. Add the mince and brown all over.
  4. Season well with salt and pepper.
  5. Add the green pepper and beef tomatoes, and cook for several minutes until soft.
  6. Add the garlic cloves and chilli peppers and cook for one minute.
  7. Add the tinned tomatoes, tomato purée and cayenne pepper.
  8. Simmer gently for 15-20 minutes.
  9. Add the kidney beans and continue to cook for 10 minutes.
  10. Bring a pan of cold water to the boil.
  11. Add the cauliflower and simmer gently until cooked (around 2-3 minutes).
  12. Drain well then serve.
  13. Once cooled, store any leftover chilli sauce in an airtight container and refrigerate for up to 3 days or freeze on same day.


Chilli con cauli


365 Calories
36g Carbs
35g Protein
9g Fat

I always love to see everybody getting involved with making healthy food and the recipes I provide so if you happen to give this ago be sure to tag me on social media using @NoMoreBolics. If you aren’t following me already then you can find me on the links below.




Yours in health and fitness