Veggie chilli

12 August 2019

It’s natural to lose muscle mass as we age; however, our muscles play a vital role in health at all stages of life, including mobility for movement and balance, physical strength, immune and organ function, providing energy and even wound healing. Increasing muscle mass, therefore, has become an important aspect of maintaining good health for everyone. While resistance-based activities are an important part of increasing muscle mass, correct nutrition is also required to gain the most benefits.

Nutritional proteins are a vital part of tissue repair within the body, and therefore increase muscle mass. It is commonly thought that these proteins must be consumed in the form of meat (animal protein). However, there are plenty of plant-based foods that are packed with protein as well as other essential nutrients. This recipe will look to combine several of those plant-based proteins to create a meal perfect for a meatless Monday or support a diet which contains less animal products, without a reduction in protein content.

Nutritional highlights

This recipe contains three types of legumes which are a great source of protein, fibre and B vitamins; they can also help to reduce weight, lower cholesterol and blood sugar levels. This recipe also includes a lot of vegetables which will help you achieve your 5-a-day.

Ingredients list

(Makes 4-6 servings)

  • 2 Tablespoons (tbsp) of olive/rapeseed oil
  • 1 chopped and de-seeded red pepper
  • 2 chopped and de-seeded green pepper
  • 2 thinly chopped garlic cloves
  • 1 large carrot chopped
  • 1 chopped courgette
  • 350ml vegetable stock
  • Cumin
  • Chilli powder
  • 2 cans of chopped tomatoes
  • 200g green lentils (soaked)
  • Tomato Puree
  • Can of chickpeas
  • Can of kidney beans
  • Quorn mince (optional) (contains eggs white and milk ingredients)

Method

Start off by heating up 2tbsp of olive oil in a pan on a medium to high heat for 3-5 minutes. Once your oil is heated, add your chopped onion and garlic, 1tbsp of chilli powder and 1tbsp of cumin. Stir the contents for 5-10mins, or at least until the onions have become soft. Next, add in your chopped carrots, peppers and green lentils and proceed to cook these together for 5 minutes on a high heat, whilst stirring.

Add your two cans of chopped tomatoes along with 350ml of vegetable stock and 1tbsp of tomato puree. Stir the ingredients and bring to the boil, before allowing the contents to simmer until there is little to no liquid (from the vegetable stock) left and the green lentils are tender, this should be around 25-30 minutes but ensure that you check the tenderness of the lentils throughout.

At this point add in 150g (half a bag) of Quorn mince and stir into the mixture letting it simmer for 10mins, also feel free to add seasonings of your choice e.g. salt and pepper or all-purpose seasoning to taste. Next, add some chopped courgettes and continue to stir for 5 minutes. Lastly, add your chickpeas and kidney beans into the mixture before stirring for a further 5 minutes.

Serve on a baked potato, alongside some quinoa or in a whole wheat tortilla wraps.

Healthy swaps and tips

If you are vegan or conscious of calorie intake, skip on adding Quorn mince.

Add some kale or spinach for a boost of nutrients.

Calories:  Fat:  Saturates:  Total Sugar:  Salt: