Chilli con soya and lots of beans

A protein rich spicy chilli with a lot of beans and soya crumbles .
You can get soya crumbles both dried and frozen. Frozen soya saves time. Soya can be genetically modified so look for GMO-free soya. It can also be very salty, so no extra salt needed!
Serve with whole bulgur and a dollop of yogurt. A chilli can be served straight away, but tastes much better the day after.

Cooking time: 30 minutes. Longer if you are using the dried soya crumbles.
Cooking time 50 minutes for 8 portions

Nutritional value 1 portion: 264 kcal
Carbohydrates
26 g (38 E%)
Fat
4 g (13 E%)
Protein
33 g (49 E%)*
*The percentage of protein is high. Guidelines are: carbohydrates 45-60 E%, fat 25-40 E% and protein 10-20%. In the combined meal the recommendations are more balanced.
+ 200 ml / 1 cup bulgur and 2 tbsp Turkish yogurt contains: 152 kcal
Carbohydrates
27 g (70 E%)
Fat
3 g (17 E%)
Protein
5 g (13 E%)

IngredientsIngredients

  • 3 onions
  • 3 cloves garlic
  • 1 tbsp cooking oil
  • 300 g / 11 oz frozen soya crumbles
  • 800 g / 3 1/2 cup crushed tomatoes
  • 230 g / 8 oz large white beans
  • 230 g / 8 oz black beans
  • 2 tsp / 1 cube vegetable stock
  • 0.5 tsp chilli powder
  • 1 tsp dried oregano
  • 1 tsp red paprika powder
  • 0.5 tsp turmeric
  • 0.5 tsp Tabasco
  • 1 tsp Sambal Olek
  • 1 tsp honey
  • 0.5 tsp black pepper
  • 300 ml / 1 1/4 cup water

Can be served with:

  • Whole bulgur
  • Turkish yogurt (or soy yogurt)

Cooking methodHow to

  1. Peel and chop 3 onions and 3 cloves garlic. Brown the onion and garlic soft in 1 tbsp cooking oil on low heat in a pot.
  2. Stir in 300 g soya crumbles and brown a little more.
  3. Add 800 g / 3 1/2 cup crushed tomatoes.
  4. Add the herbs: 2 tsp / 1 cube vegetable stock, 0.5 tsp chilli powder, tsp of dried oregano, tsp of red paprika powder, 0.5 tsp of turmeric, 0.5 tsp of Tabasco, tsp of Sambal Olek, tsp of honey, 0.5 tsp of black pepper and 300 ml / 1 1/4 cup water. Don’t add any salt, since the soya crumbles can be quite salty already. Let is simmer for 10 minutes.
  5. Rinse 230 g / 8 oz large white beans and 230 g / 8 oz black beans. Add the beans to the pot and bring to a boil. Done.

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