Looking to increase your plant protein intake?
It's easy with our delicious recipes.
2 August 2016
A study reported in the news today suggested that to boost life expectancy people should aim to get more protein from plant sources. For anyone looking to increase the plant protein in their meals here are a couple of delicious recipes.
Black Bean and Quorn Mince Chilli in Taco Shells
Quorn is a great vegetarian source of protein. It is also high in zinc - one of the minerals crucial to maintaining a healthy body.
Calories per serving: 604 kcals
Preparation: 10 minutes
Cooking: 35 minutes
For the chilli:
2 tsp olive oil
1 medium onion, finely diced
1 clove garlic, crushed
1 large red pepper, de-seeded and finely chopped
200g Quorn mince
1 tsp chilli powder
1 tsp ground cumin
1 x 227g can canned chopped tomatoes
200ml low sodium vegetable stock
1/2 x 400g can canned black beans or kidney beans, drained and rinsed
4 taco shells
For the sides:
50g iceberg lettuce, shredded
1 tsp lime juice
Pinch of salt
2 medium tomatoes, diced
50g sour cream
1 small avocado, peeled, stoned and sliced
10g fresh coriander, finely chopped
1. Heat the oil in a large non-stick, deep-sided frying pan then add the onion, garlic and red pepper, cooking for five minutes to soften.
2. Add the Quorn mince and cook for a further five minutes.
3. Add the chilli powder and cumin and cook for one minute until the spices become fragrant.
4. Stir in the canned tomatoes and stock, cooking for 10 minutes
5. While the chilli starts to cook, preheat the oven to 180°C/gas mark 4 in preparation for the taco shells.
6. Add the beans to the chilli mixture, stir, and cook for a further 10 minutes.
7. While the chilli continues to cook, dress the lettuce with lime juice and a pinch of salt.
8. Place the taco shells on a large non-stick baking sheet and bake in the oven for two minutes.
9. Remove the chilli from the heat and place in a large bowl.
10. Give each person two taco shells and serve the chilli, lettuce, diced tomatoes, soured cream, avocado and coriander separately to build your own tacos.
© The Vegetarian Society 2016 Recipe from Happy, Healthy and Delicious cookbook get your copy here.
Vegetable & Chickpea Korma with Spicy Rice
A mellow spiced and vibrantly coloured dish perfect for the whole family.
For the curry:
2 tbsp vegetable oil
1 red onion, finely chopped
3 garlic cloves, crushed
1 tsp turmeric
1 tsp paprika
1 tsp grated ginger
½ tsp mild chilli powder
1 sweet potato peeled, cut into 2cm cubes
1 small cauliflower cut into florets
1 red pepper, cut into pieces
1 yellow pepper, cut into pieces
400g can chickpeas, drained
100g roasted cashew nuts
1 ½ stock cubes diluted in 1 litre boiling water
100ml coconut milk
150g frozen peas
30g fresh coriander
Salt and pepper to taste
1 tsp of cornflour to thicken the sauce if preferred
200ml low fat natural yogurt or vegan yogurt
For the spicy rice:
1 tbsp vegetable oil
1 onion, finely chopped
1 cinnamon stick
½ tsp cumin powder
½ tsp coriander powder
250g brown rice
1½ litres of water
1. Gently fry the onion in a large pan, after 5 mins add the garlic and continue to cook for another 2 minutes minute. Add the turmeric, paprika, ginger and chilli and cook for another 2 minutes.
2. Add sweet potato, cauliflower, peppers, chickpeas, cashew nuts, stock and coconut milk then bring to the boil and simmer for 20 minutes stirring occasionally. If you would like a thicker sauce mix 1 tsp of cornflour with a little water to make a paste. Add this to the Korma and gently stir for 5 minutes.
3. Finally add the peas and most of the coriander retaining a little for garnish. Adjust the seasoning and serve with a spoonful of natural yogurt and coriander to garnish.
4. To make the rice: Gently fry the onion in a large pan. After 5 minutes add the spices and continue to fry for 2 minutes. Add the rice and cover with water. Bring to the boil, and then simmer for 20 minutes until the water has been absorbed. Finally add the peas and cook for another 5 minutes. Depending on the size of pan used, you may need to add a little more water. Drain off any excess water and serve.
© The Vegetarian Society - for more recipes visit our online recipe collection.