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Rebecca Rose

Nutrition

Vegan Chilli

Chillis are a great way of getting a variety of protein, fibre, vitamins, minerals and phytochemicals into one meal.


Vegan | Easy | Prep time 15 minutes | total cooking time 45 minutes | serves 3-4 depending on portion size | On the slow cooker: high heat for around 3-4 hours or a low heat for 6-7 hours


This dish contains over 15 plant based foods. The variety of plants is also essential for supporting a healthy gut microbiome.

Ingredients:

x1 tin of chopped tomatoes

x1 tin of black beans

x1 tin of kidney beans

200g dried red lentils

x1 veggie stock cube

x2 carrots

x2 red pepper

x1 red onion chopped finely

x3 cloves of garlic crushed

1 tsp mixed spice (contains coriander, nutmeg, ginger, nutmeg, fennel, cinnamon and cloves)

1 tsp cumin

1 tsp paprika

1 tsp chilli powder

1 cinnamon stick

1 tbsp olive oil

Himalayan salt and pepper to season




For the sides and garnish

x1 large avocado sliced

A handful of coriander chopped

Soya yoghurt (or you can use coconut yoghurt or sour cream for non-vegans) seasoned with lime and paprika

Lime wedges




Method:

To make in a slow cooker

  1. Heat the oil in a large frying pan over a medium heat. Add the onion and garlic and cook till they’re soft and start to go translucent. This should take around 10 minutes. You can add the herbs and spices at this point.

  2. Then add all the main ingredients into the slow cooker (beans, chopped tomatoes, chopped pepper and carrots) and the onion and garlic. Give it a good stir and leave to cook on a high heat for around 3-4 hours or a low heat for 6-7.

  3. Season to taste and serve with lime wedges, avocado slices, the seasoned yoghurt and fresh coriander leaves.

  4. You could also add some brown rice, but I find it filling enough with the avocado and the yoghurt.

Enjoy :)




Protein is an essential part of our nutrition, making up about 15-17% of the body’s weight and it is the main component of our muscles, skin, internal organs, especially the heart and brain, as well as our eyes, hair and nails.


Our immune system also requires protein to help make antibodies that are required to help fight infections and keep cells healthy, and protein also plays a role in blood sugar regulation, fat metabolism and energy function.


Many plant based protein sources have the added benefit of being high in fibre and lower in fat than animal protein sources, plus an average 80g portion of beans or pulses will count as 1 of your 5 a day, therefore a great contributor to maintaining a healthy diet.

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