This is a great recipe for freezing, so make a batch so you can use it another meal time. Vegetarian mince such as soy mince or mycoprotein (Quorn) tends to be low in fat and saturates and high in iron, so it a good substitute for beef mince. This provides 3 of your portions of vegetables making it high in fibre as well as vitamins, but if you want to add something green, why not serve with a few green beans or a side salad of baby spinach leaves.View Recipe
1 tbsp vegetable oil
2 -3 cloves of garlic, crushed
One medium onion, finely chopped
300g pack vegetarian mince
Half a green pepper, sliced
Half a red pepper, sliced
One green chilli pepper, finely chopped
250g button mushrooms, sliced
400g can chopped tomatoes
Black pepper and pinch of salt
Fresh chopped parsley or coriander.
No of servings: 4
Preparation time: 15 minutes
Cooking time: 25 minutes
This recipe is suitable for the following diets: Simple Solution (LCD).
1. Heat the oil in a large non stick saucepan and fry the onion and garlic for 4-5 minutes until just softened.
2. Add the vegetarian mince and peppers and fry, stirring frequently for another 4-5 minutes, adding a little water if they stick.
3. Now stir in the chilli pepper, mushrooms, the whole can of tomatoes and water.
4. Bring to the boil, stirring occasionally and cover. Reduce the heat and allow to simmer for 15-20 minutes until all the vegetables are tender.
5. Season to taste, and if using herbs stir in.
6. Serve with rice or baked potatoes.
Serving suggestions: Serve with a small (about 100g weight) baked potato, or 3 tbsp boiled rice.
Storage: Can be refrigerated for 48 hours, or frozen for up to 3 months.
|Of which sugars g||6.80|
|Of which saturates g||0.90|
|Portions of vegetables||3|