Looking to increase the diversity of the foods you eat? This is the perfect dish for you, you can add any other vegetables you wish, and serve it with different carbohydrates to further increase the variety of the plant based foods in your diet. I had a tin of 6 different mixed beans, this is a fantastic way to quickly boost your weekly plant variety. If you don’t have a mixed tin, try combining different tins, or use dried lentils to maxmise diversity. This specific recipe gives you 17 different plant foods on its own, and per serving provides 25% of your daily fibre recommendation. So why not try adding a few extra plant foods when serving it as a meal to further boost these numbers.
It’s also a big batch food which can be stored in the fridge for a few days or frozen down as a convenience food for a later date. You can thank me later!
- 2 tbsp EVOO
- 3 onions, sliced
- 3 sticks of celery, diced
- 4 cloves garlic, diced
- 2 peppers, chopped
- 1 courgette, chopped
- 1 can mixed beans, drained and rinsed
- 1 can chickpeas, drained and rinsed
- 2 tins of tomatoes
- 2 tsp smoked paprika
- 2 tsp chipotle
- 6 oregano sprigs
- Juice of 1 lime
- Sweat the onions in the oil for 5 minutes till translucent. Then add the celery followed by the garlic and cook for a further 3 minutes.
- Add the remaining ingredients and 400ml of water. Bring to the boil and then gently simmer for 45-60 minutes stirring occasionally till the liquid has reduced by half.
- Remove the woody stems of any herbs and serve.
Per serving: 159kcal/ 5.2g fat/ 2.9g saturated fat/ 18.4g carbohydrates/ 7.5g fibre/ 7.1g protein