Vegan Chilli (GF, SF, Low-Fat!)

Healthy Recipes

Serves: 6
Prep & Cooking time: 70 minutes

Notes: This recipe contains: Vitamin A, B-vitamins, Vitamin C, protein, fibre, potassium, magnesium, zinc, iron, calcium, no added sugars and is low in fats! 

Chilli is so versatile and it’ s something that the whole family can enjoy. Its a one-pot wonder containing so many wholesome flavours, nutrients and textures; ours is packed full of vegetables, legumes, pulses and a grain! It can be served with rice, a jacket potato or even a delicious multi-grain bread roll.

We sincerely encourage everyone to try and make their own; tinned and processed versions are really not that nice and can be high in sugar, salts and/or fats! Ours has a ‘mild’ chilli taste, but feel free to make it as hot as you like! It can be fairly inexpensive to make if you stick to a few basic ingredients and spices; some of these ingredients can be purchased in ethnic food stores for less than mainstream prices.

You will notice that this recipe also contains cinnamon! This spice is awesome and it really helps make this dish! If your unsure, add a little at first and see how you go!

 

Quick facts:

Do you love cinnamon? We do! Trying experimenting and adding it to different recipes. Various studies have shown that cinnamon can have a modest effect on stabilising our blood glucose levels and others that suggest that it can help lower our blood lipids too; although the specifics are not 100% conclusive. None the less, it can add a whole other dimension to your meal/recipe! 

One serving contains approximately all of your 5-A-Day needs! …But this doesn’t mean that you can’t eat even more throughout the day! 10-A-Day anyone?!

 

Fresh and vibrant!

 

 

Ingredients:

 NB: We used dried black beans (*soaked overnight for 12 hours and then boiled/simmered for 1.5 hours) before adding them to this recipe. 

 

 

Nutritional info for chilli:

NB: One serving contains approximately 195% of your RDA for Vitamin C!

 

 

Directions:

Peel and dice the onion and the garlic. Wash, remove the stem, de-seed and roughly shop the bell pepper. Wash, trim the ends, peel and dice the carrot. Wash, trim the ends and dice the celery. Wash, dry and slice the mushrooms. Break the green beans into halves.

 

 

Meanwhile, place a large, non-stick saucepan over a medium-low heat. Spray it with some low-fat cooking oil.

NB: We used ‘4 sprays’.

 

 

 

Add the onion and garlic. Stir and gently fry for 1-2 minutes, or until softened.

 

 

Add the bell pepper, carrot, celery and mushrooms. Stir together. Gently fry for 3-5 minutes or until softened.

NB: We used an additional ‘2 sprays’ of low-fat cooking oil.

 

 

 

Add the tomatoes, chilli powder, cinnamon, cumin, dried coriander, cumin seeds, onion powder and tomato purée. Season it with some salt and pepper to taste. Stir together. Cover and bring to the boil. Reduce to a simmer. Cook for approximately 6 minutes, or until the tomatoes have  broken down slightly.

 

 

 Add the stock, quinoa and lentils. Bring back to the boil. Cover and simmer for 30 minutes, or until the quinoa and lentils are cooked/tender.

At about 12 minutes in it really smelt delicious! 😀

 

 

 

Add the green beans, sweet corn, kidney and black beans. Stir together. Simmer for a further 5 minutes or until vegetables are tender.

So many lovely veggies!

 

 

 

In the meantime, prepare a slurry. Place the corn flour into a small dish. Add equals parts water. Whisk together until dissolved.

NB: Give the mixture a quick whisk again before adding it into the chilli.

 

 

 Chop the coriander (leaves and stems).

This  coriander came straight out of our freezer stash!

 

 

 Add the coriander to the chilli.

 

 

Whilst continuously stirring, pour in the slurry. Stir until thickened; approximately 1-2 minutes. Remove from heat.

 

 

Serve warm. Ladle into a serving bowl…..

 

 

 Serve with rice, a small baked potato or bread roll if desired….

NB: Just be mindful of portion sizes! We served ours with some brown basmati rice.

 

 

Top with soya yoghurt, avocado, radishes, spring onion, herbs or anything else (if desired).

This is one we made last year! 🙂

 

 

Enjoy!

 

 

Refrigerate any leftovers in a resealable container; consume within 3-5 days. Alternatively, place in a resealable container(s), freeze and consume within 1-2 months; defrost before use.

This is perfect for another 2 meals!

 

 

 

If preferred…

  • Use any variation of veggies! Try kale, spinach, aubergine, squash, sweet potato or courgettes!
  • Experiment with the spice blend! Add as little or as much as desired; try using fresh chillies, or turmeric, or maybe even some basic curry powder.
  • Vary your beans! Try haricot(navy), pinto or soya beans, or maybe some black-eyed peas or chickpeas!
  • Reduce the legumes and use some rehydrated soya mince instead; non-vegans can try using some Quorn, turkey breast mince or an extra lean beef mince.
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Vegan Curried Rice With Tofu

Healthy Recipes

Serves: 4
Prep & Cooking time: 70-85minutes

Notes: This recipe contains: Vitamin A, B-Vitamins, Vitamins C, E & K, protein, fibre, potassium, calcium, magnesium, iron, no added sugars and is low in saturated fats!

The fundamentals of this recipe stem from Kedgeree! We both used to enjoy a bit of Kedgeree back in the day; it’s a traditional English dish from colonial India. A popular theory is that it originated from an Indian rice and legume dish known as ‘Khichri’, which is traced back to the 1300’s. It was initially introduced to the British as a ‘breakfast dish’ during Victorian times…but now it’s served any time of the day! Today’s modern recipe consists of (arguably) untraditional ingredients which include: flaked smoked fish/fish, eggs, butter and/or cream…but essentially it is curried rice!

 …And there’s absolutely no reason why everyone can’t enjoy a bit of curried rice! I’ve made this recipe previously with short-grain rice (without tomatoes/ bell pepper)…and it always turns out tasting a bit dry…which is undoubtedly why the element of butter and cream have crept into this recipe! I prefer not to add oil and/or vegan spreads to this meal… and with my recipe I don’t have to. This meal contains wonderful tastes and textures which can be enjoyed hot or cold!

Its the type of dish that is extremely adaptable; its also ideal for using up any leftover vegetables and legumes!

 

*Nutritional Breakdown (not including extra/alternative toppings):

 

Ingredients:

+++++++++++++++++++++++++396g      Firm Tofu
+++++++++++++++++++++++++180g      White onion
+++++++++++++++++++++++++4g          Garlic cloves
+++++++++++++++++++++++++160g       Orange Bell Pepper
+++++++++++++++++++++++++60g        Baby spinach
+++++++++++++++++++++++++6g           Fresh Coriander
+++++++++++++++++++++++++300g      Brown basmati rice (uncooked)
+++++++++++++++++++++++++16g        Cashews (unsalted)
+++++++++++++++++++++++++400g      Tin chopped plum tomatoes (no added salt/sugar)
+++++++++++++++++++++++++300ml   Water
+++++++++++++++++++++++++                1kcal Fry Spray (low-fat cooking oil)
+++++++++++++++++++++++++4g           Mild curry powder
+++++++++++++++++++++++++1g           Dried coriander
+++++++++++++++++++++++++1g           Turmeric
+++++++++++++++++++++++++2g           Brown mustard seeds
+++++++++++++++++++++++++120g      Frozen garden peas
+++++++++++++++++++++++++                Salt & ground black pepper

Extras or alternative toppings:

+++++++++++++++++++++++++30g        Radish
+++++++++++++++++++++++++12           Olives
+++++++++++++++++++++++++12g        Capers
+++++++++++++++++++++++++                Sweet papkria
+++++++++++++++++++++++++10g         Flaked almonds
+++++++++++++++++++++++++40g         Natural soya yoghurt (unsweetened)

 

Directions:

Open and drain the tofu. Place it between two heavy chopping boards for approximately 30 minutes to remove any excess water.

 

Meanwhile, heat the oven to 200°C/400°F. Line a baking sheet with a silicone mat or parchment paper; spray it with a little low-fat cooking oil.

 

In the meantime, peel and dice the onion and garlic. Wash, remove the stem, de-seed and dice the bell pepper.

 

Wash the spinach; allow it to drain. Wash, dry and roughly chop the coriander. Wash the rice.

 

Roughly chop the nuts.

 

 Place the tomatoes and water into a large measuring jug; mix together.

 

 Meanwhile, drain and chop the tofu into bite-sized pieces. Place it onto the baking sheet. Lightly spray it with some low-fat cooking oil. Place it into the oven. Bake for 30-35 minutes, or until lightly browned.

NB: Refer to my previous recipes if you require visual guidance for this step.

 

NB: I used ‘3 sprays’.

In the meantime, place a large, non-stick saucepan over a medium-low heat. Spray some low-fat cooking oil. Add the onion, garlic and bell pepper. Stir together. Gently fry for 1-3 minutes, or until softened.

 

 Add the curry powder, dried coriander, turmeric and mustard seeds. Stir to coat. Gently fry for 1 minute or until fragrant.

 

 Add the rice. Stir to coat.

 

Add the tomato mixture and the peas. Stir to combine. Season it with some salt and pepper to taste. Cover with a lid. Bring to the boil. Reduce to a simmer. Cook for 20-25 minutes, or until the rice has ‘mostly’ absorbed the water.

NB: You might have to adjust cooking times of the rice mixture accordingly. Refer to the packet instructions.

 

 In the meantime, remove the baked tofu from the oven. Place onto a cooling rack.

NB: If preferred, cover it with some foil to keep warm.

 

 

 Remove the saucepan from the heat. Do not remove the lid. Allow it to stand for 8 minutes.

 

 Add the spinach. Replace the cover. Allow it to stand for a further 2 minutes, or until the spinach is wilted slightly.

 

 Remove the cover. Fluff and stir the rice with a fork.

 

 Transfer the mixture into a casserole dish. Top with the tofu, coriander, the nuts any other desired ingredients.

NB: I did not mix these ingredients into the rice. I also added some additional toppings: olives, capers and sweet paprika.

 

Serve immediately with a green salad or green beans if desired.

NB: I forgot to cook my beans! 😦

Enjoy!

 

 Refrigerate any leftovers in a resealable container (ideally within an hour after cooking); reheat and consume within 1-2 days.

NB: When reheating, always check to make sure the rice is steaming hot all the way through and do not reheat the rice more than once. 

 

If preferred…

  • Try using lentils or some soya, broad, kidney or aduki beans instead of tofu.
  • Vary your veggies! Try using: fresh chillies, green beans, carrots, leek, kale, courgette or maybe even some cumin seeds, fenugreek or sultanas to the rice instead.
  • I used a neutral curry spice mix, but feel free to make it as spicy as you desire!
  • To reduce the fat, use less tofu and omit the cashews; use a few flaked almonds instead.
  • If you are not vegan/vegetarain, try using a bit of some poached haddock, mackerel, salmon or eggs to the dish.