Tofu and Mixed Bean Chilli
DinnerA tasty mixed bean chilli that happens to be vegetarian too! The flavours and hearty textures this dish offers are sure to go down well with the family and friends.
Calories425kcal
Carbs51g
Protein24g
Fats14g
For Exercise DayPerformance Benefits
This recipe would be great for after training to replenish carbohydrate stores and promote muscle repair due to it’s high carbohydrate and protein content.
Health Benefits
This recipe is a great source of fibre. Fibre plays an important role in our health. In fat loss, it is important to promote satiety after eating, improve the gut microbiome and slow digestion.
Expert Tips
This meal is ideal for meal prep as it reheats really well. Melt some cheese on top and add a dollop of plain yoghurt to serve!
Ingredients
- 2 tbsp Olive oil
- 2 cloves Garlic (crushed)
- 1 Onion (finely diced)
- ½ Red chilli (finely chopped)
- 1 Red bell pepper (sliced)
- 10 Mushrooms (sliced)
- 1 tin Plum tomatoes
- 1 cube Vegetable stock
- 500 ml Water
- 1 tbsp Tomato puree
- 1 tbsp Honey (or maple syrup)
- 1 tbsp Balsamic vinegar
- 2 Carrot (cubed)
- 1 tin Mixed beans
- 240 g Kidney beans
- 400 g Tofu
- 200 g Sweetcorn
- 2 tsp Cumin
- 2 tsp Chilli powder
- 1 tsp Paprika
- 1 tsp Coriander
- 1 tsp Oregano
- 1 tbsp Fresh coriander
- 1 Lime
Servings
Instructions
- Heat the olive oil in a large saucepan/ casserole dish.
- Add the onions, garlic, chilli, carrots, peppers and mushrooms and cook on a medium heat for 5-7 minutes.
- Mix the herbs and spices together in a small bowl. Add half to the casserole dish with the vegetables.
- Add the tin of tomatoes, tomato puree, honey and 1 tbsp balsamic vinegar to the dish.
- Dissolve the stock cube in 500ml of hot water and add to the dish as well.
- Mix well before covering and leaving to simmer for 30 minutes.
- Meanwhile, spread the tofu out on a baking tray, drizzle with 1 tbsp of olive oil and 1 tbsp balsamic vinegar. Mix around to coat them.
- Add the rest of the herbs and spices and toss around the tray to coat the tofu.
- Place the baking tray in the oven and roast at 180℃ for 25 minutes, turning after 15 minutes.
- Add the sweetcorn, mixed beans, kidney beans and tofu to the casserole dish and mix through.
- Serve with fresh coriander and lime juice.
Nutrition
Serving: 1ServingCalories: 425kcalCarbohydrates: 51gProtein: 24gFat: 14gSaturated Fat: 2gPolyunsaturated Fat: 4gMonounsaturated Fat: 6gSodium: 127mgPotassium: 869mgFiber: 19gSugar: 19gVitamin A: 806ugVitamin C: 73mgCalcium: 443mgIron: 9mg
Tried this recipe?Let us know how it was!
