Slow Cooker Plant Packed Chilli
A warming chilli for Meat Free Monday, full of vegetables, beans and smoky spice. Grated carrot and parsnip melt into the tomato sauce, while red pepper and celery add texture. The soya mince makes it hearty, and a spoonful of cacao gives the sauce a richer flavour.
This is one of my favourite ways to show that reducing meat doesn’t mean losing the comfort of a familiar meal. Kidney beans, vegetables and soya mince bring a variety of plants to the table, along with fibre that helps support gut health. Serve with a dollop of coconut yoghurt, jalapeños and a handful of fresh coriander for even more flavour.
Serves: Approximately 8
Prep time: 25 minutes
Cook time: 6–8 hours on low or 3–4 hours on high
INGREDIENTS
250 g dried soya mince
Vegetable stock, as needed to rehydrate the soya mince
3 tbsp extra virgin olive oil
2 red onions, finely chopped
3 celery sticks, chopped
2 red peppers, diced
3 carrots, peeled and grated
2 parsnips, peeled and grated
3 garlic cloves, crushed
1 tsp chilli powder, or to taste
1 tbsp smoked paprika
1½ tbsp ground cumin
1 tbsp dried oregano
3 tbsp tomato purée
2 × 400 g tins kidney beans, drained and rinsed
2 × 400 g tins plum tomatoes
500 ml vegetable stock
1 tbsp raw cacao powder
Sea salt and freshly ground black pepper
To serve: Unsweetened coconut yoghurt, sliced jalapeños and fresh coriander. Cooked brown rice is lovely alongside.
METHOD
Rehydrate the soya mince in warm vegetable stock as the packet instructions say. Drain off any excess liquid.
Heat the olive oil in a large frying pan over a medium heat. Add the onions and celery and cook for about 3 minutes, stirring occasionally.
Add the peppers, carrots and parsnips. Stir well and cook for another 3 minutes. Add the garlic and rehydrated soya mince and stir for a further minute.
Transfer everything to the slow cooker. Add the chilli powder, smoked paprika, cumin, oregano, tomato purée, kidney beans, plum tomatoes, 500 ml vegetable stock and cacao. Break up the tomatoes with a spoon, season with salt and pepper, and stir well.
Cover and cook on low for 6–8 hours or high for 3–4 hours, until the vegetables are tender and the chilli is rich and thick. If it looks too thick during cooking, add a splash of water or stock. Taste and adjust the seasoning before serving.
Spoon into bowls and finish with coconut yoghurt, jalapeños and coriander. Serve with brown rice if you like.
A little culinary medicine note: The beans, soya mince and vegetables contribute fibre, while the herbs, spices and optional toppings add to the range of plants in the meal. It’s a simple way to work towards greater plant variety across the week.
