Prompted by my daughter turning vegetarian, this is my first attempt at cooking a Quorn veggie chilli and it has come out delicious! It is very easy to make.
Incredibly healthy, very low in fat, packed with veg and high in fibre. The kidney beans are full of antioxidants which help to protect the body from ageing and degenerative disease; carrots provide beta-carotene the pre-cursor to vitamin A and an antioxidant in their own right too. Onion and garlic both provide sulphur to improve liver detoxification and chemicals which fight infection in the body keeping colds and coughs at bay. The chilli flakes and chocolate are also packed with antioxidants and improve the micro-circulation in the body. Mushrooms have anti-cancer properties and are a source of vitamin D – much needed in the winter months. Fibre helps to keep us regular, reduces the risk of digestive cancers, feeds the friendly bacteria in the gut and makes us feel full so we are less likely to over eat.
Ingredients:
Coconut oil for frying (or butter or olive oil if you prefer)
1 large onion, chopped
3 medium to large carrots, chopped
3 sticks celery, chopped
Handful of mushrooms, chopped
Handful of frozen sweetcorn
500g bag of frozen Quorn
Can of kidney beans, drained and rinsed
A bottle of tomato passata and a tin of chopped tomatoes
Handful of coriander, chopped
3 large cloves of garlic
Heaped tsp chilli flakes (or more if you like it hot)
2 heaped tsp ground cumin
2 heaped tsp paprika
½ tsp cinnamon powder
1 large square dark chocolate, broken up or a tsp cocoa powder
Salt and pepper
Method:
- Fry the celery and the carrot gently with the coconut fat and the spices
- After a couple of minutes add in the onions and the mushrooms and continue to fry gently
- Add in the garlic and the Quorn, turn up the heat a little and fry, stirring until the Quorn is browned
- Add in the passata and tinned tomatoes, kidney beans and sweetcorn and half the coriander
- Add a cup of water, stir and bring to a simmer
- Season with salt and plenty of black pepper, add in the chocolate
- Simmer gently for 35 minutes to allow the flavours to develop
- Top with the rest of the coriander before serving
This dish is delicious with brown or white rice, on a jacket potato or baked sweet potato or served with guacamole and sour cream and put in a wrap – your choice! If you like you can add a side salad.
These quantities will make enough for six people. Freeze some portions to save them for another day; just defrost thoroughly and reheat until piping hot before serving.
