Recipes and photos are AI created and editorially reviewed. Nutrition figures are estimates.
A rich, hearty chilli that freezes beautifully.
Equipment: Large saucepan
Measures and names
Ingredients
- 1 tbsp oil
- 1 onion, chopped
- 1 pepper, diced
- 2 garlic cloves, crushed
- 300 g frozen or chilled soya mince (soy crumbles)
- 1 tbsp tomato purée (tomato paste)
- 1 tbsp paprika
- 1 tsp ground cumin
- 1 x 400g tin chopped tomatoes
- 1 x 400g tin kidney beans, drained
- Salt and black pepper
Method
- Heat the oil in a large pan and cook the onion and pepper for 5 minutes. Add the garlic for 1 minute.
- Stir in the soya mince, tomato purée, paprika and cumin and cook for 2–3 minutes.
- Add the chopped tomatoes and kidney beans, season, and simmer for 15 minutes, stirring now and then, until thick.
- Taste and adjust the seasoning and heat — soya mince needs generous seasoning.
- Serve over cauliflower rice or with a green salad, topped with a spoon of soya yoghurt if you like.
Swaps and tips
Soya mince is very high in protein and low in cost. Serve over cauliflower rice or with a green salad rather than rice.
Nutrition estimated, per serving
| Protein | Carbs | Fibre | Fat | Calories |
|---|---|---|---|---|
| 24 g | 29 g | 15 g | 9 g | 309 kcal |
Values are estimates based on typical UK food composition data and will vary with brands and portion sizes.
Recipes are AI created and editorially reviewed; kitchen testing is ongoing. Made this recipe? .
Recipe from healthshelf.org
