PER SERVING | 232cals | PROTEIN 19g | CARBS 21g | FAT 5.5g | FIBRE 12g

Quick veggie chilli

SERVES 4 | PREP 5 mins | COOK 15 mins

A super-fast, nutritious chilli with Quorn to up the protein content. You could top it with Cheddar and live Greek yoghurt, but don’t forget to add the calories (see page 239).

• 1 tbsp olive oil
• 1 medium onion, peeled and finely chopped
• 350g Quorn mince
• 1–1 ½ tsp hot smoked paprika, depending on taste
• 1 tsp ground cumin
• 1 × 400g can chopped tomatoes
• 1 × 400g can black beans or red kidney beans in water, drained and rinsed
• 1 vegetable stock cube
• 1 tbsp tomato purée
• 1 tsp dried oregano or mixed dried herbs
• small handful fresh coriander leaves, to serve (optional)
• lime wedges, to serve

COOK’S TIPS

You could swap the Quorn for an extra 400g beans or lentils. Without the Quorn, but with extra beans this recipe contains 209cals and 10.5g protein per serving.

1. 1. Heat the oil in a large non-stick frying or sauté pan, add the onion and fry over a low-medium heat for about 5 minutes, or until softened and lightly browned, stirring regularly.
2. 2. Add the mince, smoked paprika and cumin and cook for a few seconds more, stirring.
3. 3. Tip in the tomatoes, refill the empty can with water and add this to the pan, too. Stir in the beans, crumbled stock cube, tomato purée and herbs. Season well and bring to a gentle simmer. Cook for 8–10 minutes, or until the sauce has reduced and thickened, stirring regularly, especially towards the end of the cooking time.
4. 4. Adjust the seasoning to taste, scatter the coriander leaves over the top, if using, and serve with lime wedges, a large green salad and cauli-rice (see page 208).