Makes 6 portions. This filling and tasty recipe has been designed for intermittent fasting but can be enjoyed by anyone. Vegan, Gluten Free
250g dry adzuki beans, soaked overnight, rinsed, cooked for 90mins (approx., until soft), rinsed again. Becomes 550g cooked beans. Can use any small bean or tinned bean. 810 kcal
150g chopped onion 62 kcal
15g chopped garlic 22kcal
800g chopped tinned tomatoes (2 cans) 120kcal
200g fresh green beans, chopped 62kcal
150g chopped kale 75kcal
300g roughly chopped courgettes 85 kcal
260g roughly chopped capsicum 48kcal
50g finely chopped fresh coriander 12kcal
5g karengo fronds* 5kcal
100g tomato paste (no added salt) 82kcal
15g vegetable stock 21kcal
5g paprika powder 14kcal
10g fresh chilli, chopped fine (optional) 2kcal
¼ teaspoon chipotle or cayenne pepper (optional) 7kcal
4g cracked black pepper
5g mixed herbs
salt to taste if needed.
Water as needed.
180g quinoa and amaranth mix (368/100g) 662kcal
300g chopped Brussels sprouts (or any other leafy green veg) 126kcal
* Karengo is a local seaweed, you could substitute crumbled nori sheets (for sushi) instead.
- Heat 20mls water in a pan until boiling. Add the onion and mix well, simmering until soft and the water has evaporated.
- Add the garlic and cook for a minute.
- Add tomatoes and tomato paste, stir well and bring to boil.
- Add green beans and kale, mix and simmer on low heat for about 10 mins.
- Add veg stock, paprika, chilli, chipotle, karengo, coriander, pepper and mixed herbs and mix well.
- Add the adzuki beans, courgettes and capsicums and mix again.
- Simmer for another 10-15 mins.
- Meanwhile cook the quinoa. 180g is about 1 cup. Measure out, place in pan and then add double the amount of water. (ie 1 cup quinoa + 2 cups water).
- Bring to the boil and simmer on very low heat for 10 mins. Check and if water has all absorbed, turn off heat and leave with lid on. If still v wet, cook for another couple of mins until water absorbed.
- Bring another small pan of water to the boil and add a little salt (or potassium salt if you have it).
- Add the Brussels sprouts and cook for 4-5 mins until al dente.
- Drain can cover until chilli is ready.
- Stir chilli well, taste and add more seasoning as needed.
For serving – 1/3 (just over) cup cooked quinoa 110kcal , 1 1/2 ladle of chilli (approx.) 237kcal and 50g sprouts. (21kcal). You can serve up into portions for freezing and eating later (see photo below)
Total 368kcal (gives you 32kcal for a bit of fruit or extra leafy greens) Enjoy! You can chop and change the vegetables a little – based on using up what is in your fridge).
I did a 21km mountain trail run this morning and still found this was almost too big to finish!