Vegetarian bean chili

This vegetarian take on chili swaps meat for a duo of legumes — kidney beans and chickpeas — for an equally nourishing dish: 14 g of protein, 49 g of carbs and above all 13 g of fibre for 287 kcal. Cheap, filling and tasty, it is an excellent way to add meat-free meals without sacrificing flavour or satiety.

14 g of protein is modest for a lifter. Serve the chili over rice (the grain + legume pairing completes the amino acid profile), add tofu or textured soy, or top with a little grated cheese or Greek yogurt if you're not vegan. These additions easily raise the protein total.

Use pre-cooked legumes (canned, rinsed) for simplicity and safety — dried kidney beans must be thoroughly cooked. Like classic chili, it benefits from simmering: awaken cumin and paprika in oil, let the flavours meld for 20 minutes, adjust the chili heat. Better reheated, it is perfect for batch cooking and freezes well.

Vegetarian chili lends itself to countless ways of serving, which also make it a sociable dish. Over a bed of rice, it becomes a complete, balanced meal (the grain + legume pairing completes the protein). Stuffed into a roasted sweet potato, in a burrito-style tortilla, or over nachos, it changes face completely for the same nutritional content.

The toppings bring indulgence: diced avocado, fresh coriander, red onion, a squeeze of lime, and — if you're not vegan — a spoon of Greek yogurt or a little grated cheese that raise the protein total along the way. It is the kind of dish you make in bulk and serve differently across several meals without ever tiring of it.

Vegetarian chili is very forgiving, which makes it an ideal pantry dish. The kidney beans and chickpeas can be swapped for black beans, white beans or cooked green lentils; just keep the same total, about 450 g of cooked legumes. The corn can give way to diced sweet potato or squash, which add sweetness and carbs, and should be sautéed a few minutes before the tomatoes so they cook through.

For the aromatic base, add grated carrot, celery, mushrooms or zucchini: they melt into the sauce and add volume without weighing the dish down. A spoonful of tomato paste, a square of dark chocolate or a pinch of cinnamon adds depth, as in a chili simmered for hours. Heat is adjusted at the end: chili powder, Espelette pepper or a few slices of fresh chili, depending on how strong you like it.

For a texture closer to meat chili, rehydrate textured soy in a little hot stock and stir it in with the legumes. With 40 g of dry textured soy for the whole dish, you gain about 5 g of protein per serving. You can also roughly mash some of the beans with a fork to thicken the sauce, with no flour or cream needed.

The most common mistakes are easy to avoid. Not rinsing canned legumes leaves a salty, foamy liquid in the dish. Adding the spices to an already liquid sauce, instead of blooming them in the oil, strips away much of their aroma. Finally, a sauce that is too thin is fixed by simmering uncovered for a few minutes, while a sauce that is too thick loosens with a little water or stock.

The chili keeps for 4 days in the refrigerator in an airtight container, and it is often better the next day, once the spices have had time to blend. Cool it quickly before storing and reheat it until piping hot in the centre. In individual portions it freezes for up to 3 months, which makes it a great ally for preparing several meals at once on a Sunday.

When cutting, serve it as is with plenty of vegetables and a little Greek yogurt or tofu to lift the protein; the 13 g of fibre helps you last until the next meal. When bulking, pair it with 150 g of cooked rice, avocado and grated cheese: you easily pass 600 kcal with a solid carbohydrate intake. If you are not used to legumes, increase the amount gradually and drink enough water.