Chilli Quorn Mince & Beans with Brown Rice

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KIDNEY BEANS are the richest source of non-meat protein making them ideal if you are a vegan or vegetarian. It is a valuable source of carbohydrate, fibre, potassium, phosphorus and iron. They also work wonders on your colon.

Chilli Quorn Mince & Beans with Brown Rice

Serves 4
1 tbsp virgin olive oil * 1 onion, peeled and finely chopped * 3 garlic cloves, peeled and finely chopped * 1 celery stick, finely chopped * 1 red pepper, finely chopped * 2 carrots, finely chopped *455g (1lb) Quorn beef mince * 1 tsp dried ginger * 1 tsp paprika * ¼ tsp chilli powder * ¼ tsp dried oregano * 2 tbsp ground cumin * 395g (14oz) can chopped tomatoes * 395g (14oz) passata * 375ml (12 floz) beef stock * 1 dried bay leaf * salt & freshly ground black pepper * 395g (14oz) can red kidney beans, drained * 2 tbsp fresh coriander, roughly chopped * 310g (11oz) dried brown basmati rice * chunky salad: cucumber, red onion, and tomato * 1 chilli pepper, chopped, to serve * 1 tbsp parsley, chopped

Warm the olive oil in a frying-pan over a medium heat. Add the vegetables and stir-fry until soft and tender. Add the Quorn mince and sprinkle over the dried herbs and spices. Cook through for 4 minutes. Add the canned tomatoes, passata and beef stock, bringing the sauce to a boil. Add the bay leaf, then season with salt and pepper. Cover and cook over a low heat for 15 minutes. Add the kidney beans and 1 tbsp of the chopped coriander, stir well and return to the heat for a further 10 minutes. Take out the bay leaf before serving.

Meanwhile, cook the rice in boiling, salted water until tender. Drain the rice and serve in warmed bowls, top with the chilli and garnish with the remaining coriander. Serve with chunky salad and a sprinkling of fresh chilli and parsley.

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This recipe comes from the section FOOD AS MEDICINE, a selection of simple family meals, light lunches, desserts and smoothies for a healthy life.


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