V-Power! Can You Handle the Heat?! Healthy Chilli Bean Casserole

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!

red kidney beans

THE RECIPE: (Serves 4)
225g Red Kidney Beans
1 large onion
2x garlic clove
3x carrots
3x celery stick
1 red pepper
400g tinned tomatoes
50g bulgar wheat
2 limes
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

To Serve:
Baked jacket potato or 2 cups of brown rice.
Fat free Greek yoghurt (optional)

vegetables

chilli bean casserole

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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