Happy Green Monday everybody!
If you follow me on Instagram, you might have read about the soy-based recipe collection I am working on for the Soybean Innovation Lab (SIL). They are launching a recipe database to support the growing number of small-scale food operations across Africa and sent a request through to HSI for submissions. The focus is on promoting soy as an economical, plant-based protein source and highlighting the versatility of it i.e. how to use soy in its many different forms. We are including recipes using whole soybeans, soy milk, soy yoghurts, soy flour, tofu, soy sauce, okra, and much more. This is the very first collection of international soy food recipes created and will be used for inclusion in institutional feeding programs like school lunch programs, day care and hospital catering – I am absolutely thrilled to be a part of it!
One of the dishes I want to submit is a Vegan Chilli con Corn-é recipe I blogged back in 2014. The original version contained a lot of sugar-loaded sauces and oil, so I decided to rework the recipe to make it even healthier. This is version 2.0 – protein packed with soy black beans and dehydrated soy mince (TVP). It makes five 250gram servings, each containing approximately 1102 kilojoules, 34grams carbs, 19.3grams protein and merely 3,7grams fat (all depending on the type of soy mince and brand of tinned veggies you are using). I can honestly say that even though this is the healthier con corn-e, it is also the yummiest version of the two. It is perfect to cook on a Sunday for your weekly meal prep, which is exactly what I did yesterday.
As soon as the SIL database is live, I promise to share the link with all of you.
Vegan Chilli con Corn-è - Version 2.0
- 1x red onion, chopped
- 1x teaspoon garlic, crushed
- 2x teaspoons onion powder
- 1x teaspoon turmeric
- 1x teaspoon smoked paprika
- 1x tin chopped tomato
- 1x tin black beans / 2 cups cooked black soya beans
- Salt & Pepper to taste
- 1x teaspoon chilli flakes (more if you want a harder kick)
- 1x tin kettle corn
- 1 cup dried soya mince or TVP (textured vegetable protein)
- 100g (1/2 cup) tomato puree
- 1x cup of veg stock
- Soak the soya mince in water for 20 minutes. Drain water and squeeze out excess water from the soya mince.
- In a large pot, fry the chopped red onion in a bit of the stock over very low heat until soft and sweet.
- Add garlic and spices: onion powder, paprika, and turmeric. Add a bit more of the stock and mix well to create a paste in the pot.
- Add the tin of chopped tomatoes and the black beans and let it simmer on the stove over low heat. Add salt and pepper to taste.
- Add the tin kettle corn, chilli flakes and tomato puree and stir well.
- Add the soya mince and the rest of the stock and turn up the heat to medium.
- Stir occasionally until all the water is absorbed and the soya mince is soft -about 15 minutes. (Taste and adjust seasoning if necessary. I like adding more onion powder and chilli flakes).
- Serve hot with starch (cooked rice, mash potato, couscous or samp corn) or with steamed veggies.