We aren't vegan, but by using Textured Vegetable Protein (TVP) instead of meat it saves a lot of money and honestly I can't tell the difference.
This recipe is really easy and there shouldn't be any unnecessary waste as it uses kitchen staples and food you can easily buy loose without packaging.
Preparation time: 10 minutes (plus at least 5 hours for soaking your beans)
Cooking time: 50 minutes
Ingredients (Serves 4)
90g Textured Vegetable Protein (63p)
1 onion (diced) (25p)
1 courgette (diced) (45p)
1/2 red pepper (diced) (27p)
1/2 yellow pepper (diced) (27p)
100g dried kidney beans (these need to have been soaked for a minimum of 5 hours) (60p)
100g dried pinto beans (soak them along with the kidney beans) (25p)
1 x 400g tin of tomatoes (50p)
400ml of vegetable stock (I used a Kallo organic vegetable stock cube) (20p)
2 tablespoons of olive oil (5p)
1 red chilli (20p)
2 cloves of garlic (10p)
1 teaspoon of salt (1p)
1 teaspoon of black pepper (3p)
2 teaspoons of hot chilli powder (8p)
2 teaspoons of ground cumin (9p)
2 teaspoons of cayenne pepper (9p)
1/4 teaspoon of cinnamon (1p)
chopped spring onions
£3.81 (prices are correct at time of posting, but subject to change)
1. Heat the oil in a nice big pan over a medium heat and then place the onions, garlic, peppers and courgette and red chilli for about 5 minutes until the onion starts to get soft.
2. Add the salt, pepper, cumin, chilli powder, cayenne pepper and cinnamon to the pan, give it a good mix and let the spices cook out for a minute or so.
3. Add the TVP, kidney beans, pinto beans, tomatoes and vegetable stock, give it a good stir and bring to a boil, put the lid on your pan and simmer on a low heat for 50 minutes or until the beans are cooked and a nice texture.
4. To serve, take the pan to the table and get everyone to help themselves, topping with the coriander, spring onions and a side of rice, if you aren't vegan you can add some soured cream and some grated cheese (I'm sure there are vegan alternatives too).
Or, you can pop it in a jar with a bit of veg like Oil has done in the picture :)
a) it doesn't matter what colour peppers you use - whatever you fancy, I prefer red and yellow and it adds a nice colour.
b) if you don't have a courgette, then put in a couple of carrots, some aubergine or just leave it out and add a few more beans.
c) again the beans are interchangeable, put whatever you have in.
d) if it looks a little dry when you are simmering then add a bit more water.
e) the only piece of waste is the tin from the tomatoes and the small piece of paper from the stock cube - you can certainly use fresh tomatoes instead of the tin.
f) this recipe is very forgiving, there isn't much that can go wrong (easy for me to say), as long as your beans are cooked it'll taste amazing.
g) all of the dried goods can be found in The Replenishery or your own local Zero Waste Store, all the vegetables can be found without packaging at your local market.
h) any leftovers just heat up the next day, it can also be easily frozen and defrosted.