Budget Chilli Sin Carne (Meat Free)

Budget Chilli Sin Carne (Meat Free)

Ingredients

• 1 tablespoon olive oil
• 1 brown onion, diced
• 2 cloves garlic, minced (or 1 teaspoon jar garlic)
• 1 carrot, diced (cheaper bulk filler)
• 1 zucchini, diced
• 1/2 cup textured vegetable protein (TVP) or soy mince – TVP pre-soaked in boiled water/stock
• 1 can diced tomatoes (400g)
• 1 can kidney beans or Mexican beans (400g, drained and rinsed)
• 1 tablespoon tomato paste
• 1 cup water or stock
• 1 teaspoon ground cumin
• 1 teaspoon paprika
• 1 teaspoon dried oregano
• 1/2 teaspoon chilli powder (adjust to taste)
• Salt and pepper to taste

Spices can be substituted with a taco or mexican spice mix.  I use masterfoods.

Optional cheap swaps

• Replace zucchini with frozen mixed vegetables if cheaper
• Add 1/2 cup dry red lentils for extra protein and bulk
• Serve with basmati rice instead of corn chips for cost savings

Instructions

1. Heat oil in a large pan over medium heat. Add the onion and cook until soft and slightly golden.
2. Add garlic and carrot. Cook for a few minutes until fragrant.
3. Add zucchini and stir through. Cook until it begins to soften.
4. Stir in tomato paste, spices, and seasoning. Cook briefly to bring out the flavour.
5. Add diced tomatoes, beans. Stir well to combine.
6. Add the soy mince or TVP.
7. Bring to a gentle simmer and cook for 15 to 20 minutes. Stir occasionally until thickened.
8. Taste and adjust salt, pepper, or spice level as needed.
9. Serve hot with rice or on its own.

Estimated Macros (entire recipe)

Using TVP and no lentils:

• Calories: ~1,050 kcal
• Protein: ~75 g
• Carbohydrates: ~150 g
• Fat: ~20 g

Per Serve (4 servings)

• Calories: ~260 kcal
• Protein: ~19 g
• Carbohydrates: ~38 g
• Fat: ~5 g

If you add lentils (recommended for budget + protein)

New totals:

• Calories: ~1,250 kcal
• Protein: ~95 g
• Carbohydrates: ~190 g
• Fat: ~21 g

Per serve:

• Calories: ~310 kcal
• Protein: ~24 g
• Carbohydrates: ~47 g
• Fat: ~5 g