COOKING TIME: 25 MINS
INGREDIENTS
1 tbs olive oil
1 brown onion, finely chopped
1 clove garlic, finely chopped
1 large red chilli, finely diced
1 green capsicum, diced
1 carrot, finely diced
½ cup corn kernels (frozen or fresh)
1 tbs tomato paste
500g tomatoes, diced
¼ cup fresh parsley or coriander, roughly chopped
NOTE
Always look for organic ingredients to be sure you are avoiding
additives. Check the label carefully to ensure there are no nasties
in your ingredients.
1. Heat oil in pan on medium heat, add carrot, onion and garlic
and fry (stirring occasionally) for 3-4 mins
2. Add capsicum and chilli and cook until just soft
3. Add corn kernels, tomato paste and tomatoes, stir and bring
to the boil
4. Turn heat down to low and simmer uncovered for 15 mins or
until nice and thick and smelling delicious
5. Remove from heat, add fresh herbs and allow to cool completely
STORAGE, REHEATING & LEFTOVERS
** Store in airtight container in the fridge or freeze for a quick
easy snack
VARIATIONS & TIPS
** Perfect to serve with organic corn chips, homemade flat bread
or fresh vege sticks
** Try combining with a little homemade cream cheese for a
different dip
** If your kids aren’t fans of chilli, just omit this from the recipe
