Put a large pan or casserole on a medium heat. Add 1 tsp coriander seeds and toast for 2 mins, shaking the pan, till the seeds smell aromatic and start to pop. Tip the seeds into a pestle and mortar and roughly crush them. No pestle and mortar? Use a small bowl and the bottom of a jam jar or the end of a rolling pin to crush the coriander seeds.

Peel and finely chop the onion. Put the pan back on a medium-low heat for 2 mins. Add 2 tbsp oil and the onion. Season with a pinch of salt and pepper. Pop a lid on the pan and sweat the onion for 10 mins, stirring now and then, till the onion has softened.

While the onion sweats, peel and coarsely grate the carrots. Coarsely grate the courgette. Stir them into the onion. Season with a little moe salt and pepper, put the lid back on the pan and sweat the veg for another 10 mins. The veg should all look soft and glossy.

While the veg sweat, peel and crush or grate the garlic. Halve the chilli. Scoop out the seeds and pith (this is where most of the heat is)). Finely chop the chilli - it's spicy, so just use 1/2 if you prefer less chilli heat. Drain both tins of beans and rinse the beans under cold water. Crumble the stock cube into a jug and add 800ml boiling water. Stir to dissolve the stock cube.

Stir the garlic and chilli into the veg. Add the crushed coriander and 1 tsp each ground cumin and dried oregano. Add the tamari. Give everything a good stir and cook for 2 mins till the pan smells aromatic.

Stir in the beans and bulgar wheat. Tip in the chopped tomatoes. Pour in the hot stock. Pop a lid on the pan, turn the heat up and bring the chilli to the boil. When the chilli starts to bubble, turn the heat down and simmer for 15 mins, Stir every so often till the chilli thickens up and the bulgar wheat is tender.

Taste the chilli and add a pinch more salt and pepper if you think it needs it. Ladle the chilli into warm bowls and serve straight away.