3 minute read
VEGAN VITALITY
There’s no easier way to get into vegan cooking than a simple but yummy chilli. It’s about using a combination of spices to give depth and beans and vegetables for texture – they chunk it up! says dietitian Eleri Hughes who created the dish especially for MC Magazine.
CHUNKY VEGAN CHILLI
Chunky Vegan Chilli
SERVES TWO LARGE OR THREE SMALLER SERVINGS TIME: 30 TO 45 MINUTES
INGREDIENTS:
2 tsp. olive oil
1 red onion, finely chopped
2 carrots, peeled and chopped
1 red pepper, chopped
2 celery sticks, chopped
125g mushrooms, sliced
400g tin chopped tomatoes
400g tin red kidney beans (in tomato or chilli sauce)
400g tin of beans – I’ve used adzuki beans but you can choose any cooked variety
2 tsp. chilli powder
2 tsp. paprika
2 garlic cloves, crushed
25g/1oz piece fresh root ginger, peeled and finely grated/chopped Parsley (to serve)
Salt and pepper to taste
Serve with: rice, pasta, jacket potato, as a taco filling or a nacho topping
METHOD:
1. Heat the oil in a large pan over medium to high heat. Add the onion, stir for 2 to 3 minutes, and then add garlic, ginger, chilli powder and paprika. Cook for 5 minutes, stirring regularly.
2. Add the carrots, red pepper, celery and mushrooms. Coat with the spices and cook for 5 to 10 minutes, or until softened
3. Drain the beans if soaked in water and add to the pan, or add straight from the tin if soaked in a sauce. Stir for 2 to 3 minutes then add the chopped tomatoes.
4. Bring to the boil for 5 minutes, lower heat and simmer for 10 to 15 minutes, until thickened and reduced. Add salt and pepper to taste, finishing off with parsley if desired.
5. Serve with your favourite side and guacamole.
Cost (per person): £1.35 Nutrition information (per serving): 315 kcal/4.6g fat/45g carbohydrates /17g fibre/17g protein
GOING VEGAN?
Dietitian Eleri Hughes
Dietitian Eleri Hughes gives hints and tips on a plant-based diet.
MC: WHAT DOES BEING TRULY VEGAN MEAN?
EH: It’s avoiding eating or using animal foods/products such as meat or dairy – and not using products such as leather – so it affects both diet and lifestyle.
MC: IS IT THE ULTIMATE HEALTHY DIET?
EH: The promise of perfect health from following a certain diet alone is unlikely to hold true, and could even cause more harm than good. However, the principles of a vegan diet generally include incorporating more fruits, vegetables, legumes and whole grains into our diets. You’ll need meat and dairy alternatives for additional protein and micronutrients such as iron and calcium.
MC: WHERE WILL I FIND THEM?
EH: You’ll get protein and calcium from pulses and legumes, such as beans, lentils and chickpeas, tofu, nuts and nut butters. Whole grains, seeds and soybean produce such as soya milk and yoghurt, and fortified breakfast cereal all provide sources of iron, zinc and vitamin B12.
MC: HOW CAN I MAINTAIN A VEGAN DIET AND STAY HEALTHY?
EH: There’s no need to label yourself ‘vegan’ or pressure yourself into severely restricting your diet to incorporate vegan principles into your own food choices. Frame it as what you can add into your diet, not what needs to be taken away. It’s up to you to define what it means to you, why you’re pursuing it, and to ensure that you’re not overly restricting your diet.
An in depth version of this Q&A is on our website dietetics pages – merseycare.nhs.uk For more information on specific nutrients see the BDA Food Fact sheet on vegetarian diets
(bda.uk.com/foodfacts/vegetarianfoodfacts.pdf)
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