Wondering how vegetarians pack in their protein? Or maybe you’ve recently converted to the veggie lifestyle and want a new recipe to fuel those gains! Finding the right balance between food groups is essential to maintaining a healthy diet, and doing this whilst cutting down on your meat intake really isn’t so hard after all. This Chilli Bean Casserole is ultra-easy to make and absolutely packed with protein, iron and vitamins – without lacking in taste!
Enjoy this Chilli Bean Casserole topped on a baked potato or a serving of brown rice. This recipe serves 4 people, so feel free to freeze for quick post-workout meals!
THE RECIPE: (Serves 4)
225g Red Kidney Beans
1 large onion
2x garlic clove
3x celery stick
1 red pepper
400g tinned tomatoes
50g bulgar wheat
Small handful of basil
1 tbsp olive oil
Ground cumin, cayenne pepper, chilli Powder – 0.5 tsp each
2 tbsp tomato puree
570ml vegetable stock
Baked jacket potato or 2 cups of brown rice.
Fat free Greek yoghurt (optional)
Now that you’ve got all the ingredients, you can start getting down to it. Here’s the cooking instructions:
Step 1: Use the olive oil to gently fry the onion and garlic in a deep saucepan until lightly brown.
Step 2: Add the carrots, celery, red pepper, kidney beans, cumin, cayenne and chilli powder. Mix well and fry for 5 minutes.
Step 3: Add the tomatoes, tomato puree and bulgar wheat and stir in 570ml vegetable stock. Bring to the boil, then cover with a lid and reduce the heat to simmer for 30 minutes stirring occasionally.
Step 4: Add the juice from the limes and season to your taste.
Step 5: At this point, you can also add additional stock to your desired consistency.
Step 6: Throw in the basil and simmer for another 20 minutes.
Serve this tasty casserole up with your choice of base, a dollop of fat free yoghurt if you fancy it and add a couple of slices of sourdough bread for a cheeky treat! Enjoy after a hard gym session or for a no-fuss evening meal!
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RUGBY | October 25, 2023