This easy vegan chilli is a hearty, satisfying meat-free version of the Mexican classic Chilli Con Carne. It’s quick to prepare, perfect for batch cooking and costs just £1 per portion!
This recipe is part of my 3 Healthy Meals for £3 a Day series, designed for students and anyone looking for cheap, easy and delicious plant-based meals.
Ingredient Cost Breakdown
- ½ medium onion (60g) (Tesco) – 6p
- 1 tsp minced garlic (Very Lazy Chopped Garlic) – 3p
- 1 small carrot (60g) (Tesco) – 4p
- 5 medium mushrooms (100g) (Tesco) – 30p
- 1 TBSP tomato puree (Tesco Growers Harvest) – 5p
- 1 tsp dried oregano (Tesco) – 5p
- ½ tsp ground cumin (East End) – 1p
- ½ tsp chilli powder (Tesco) – 2p
- 1 TBSP low sodium soy sauce (Tesco) – 7p
- 400g / 14 oz can Italian vine-ripened chopped tomatoes (Tesco) – 47p
- 400g / 14 oz can kidney beans (Tesco Growers Harvest) – 33p
- 1 tsp cocoa powder (Tesco) – 2p
- 100g / 3½ oz meat-free mince (Tesco Plant Chef) – 37p
Serve with:
- 120g / ⅔ cup brown rice (Tesco) – 17p
Total cost: £1.99
Cost per serving: £1.00
Prices listed are for November 2024, sourced from Tesco where I currently do my main grocery shop.
The Good Stuff
This chilli packs in plenty of nutritious ingredients:
✨ Onions are rich in antioxidants, vitamins and fibre supporting the immune system, heart health and offering anti-inflammatory benefits.
✨ Garlic is rich in vitamins C and B6, manganese, and sulfur compounds like allicin, providing antioxidant, anti-inflammatory, and immune-boosting benefits.
✨ Carrots are rich in antioxidant beta-carotene (which converts to vitamin A), fibre, vitamin K, and potassium, supporting eye health, immune function, and heart health.
✨ Mushrooms packed with B vitamins, selenium, copper, and antioxidants, beneficial for brain health and immunity.
✨ Tomatoes are rich in vitamins C and K, potassium, and the antioxidant lycopene, which supports immune health, heart health, and may reduce the risk of certain cancers.
✨ Dried herbs and spices are concentrated in antioxidants, vitamins like A, C, and K, and minerals such as iron and calcium, which can support immune health, heart health and reduce inflammation.
✨ Kidney beans are a good source of plant-based protein, fibre, complex carbs and essential nutrients like iron, magnesium and potassium, supporting heart health, digestion, and blood sugar regulation.
✨ Soya mince is rich in plant-based protein, healthy fats, fibre, and essential nutrients like iron, calcium, and B vitamins, supporting muscle health and heart health. It also contains special compounds called isoflavones that have antioxidant and anti-inflammatory properties and also support hormone balance.
✨ Brown rice is a whole grain, rich in complex carbs, fibre, and essential nutrients like magnesium, phosphorus, selenium, and B vitamins, supporting heart health, digestion, and energy metabolism.
Top Tips & FAQs
What is the key to a really good home-made chilli?
For me, the key is to make sure it has plenty of depth of flavour. To get that rich, umami flavour we associate with Mexican chilli, I like to use a combination of mushrooms, soy sauce and cocoa powder. It’s important to allow the chilli to simmer for at least 30 minutes (ideally 40 to 60 minutes) to help the flavours to meld and become richer.
Don’t skimp on the can of chopped tomatoes
I highly recommend using a quality can of Italian, vine-ripened tomatoes, whenever possible. The cheapest cans of tomatoes can lack flavour and be incredibly acidic, requiring a lot of sugar to balance them out.
How do we get the ‘chewy’ texture in vegan alternatives to chilli con carne?
Meat-free minces are perfect for this dish, and home-made options like ‘tofu crumbles’ are an excellent whole-food choice. You can check out my Tofu Crumbles recipe here. They’re so easy to make!
Can I recommend a store-bought meat-free mince?
My personal favourite is Tesco Plant Chef frozen mince, which has a good texture and doesn’t contain any artificial additives. It’s budget-friendly too, costing just £1.69 for 450g (in November 24).
Meat-free minces are now widely available in UK supermarkets and health food shops. You’ll find them in the plant-based chiller and freezer cabinets, as well as dehydrated minces on the ambient aisles. I recommend trying a few out and seeing which is your favourite. Interestingly, own-brand supermarket frozen veggie minces tend to be the cheapest, but also contain the least additives!
If you have a soya allergy, you can use a quorn or pea-based mince instead.
Gluten-Free Options
For a gluten-free version, ensure your veggie mince and soy sauce are gluten-free. Tamari is a great soy sauce alternative. My tofu crumbles recipe can easily be made gluten free.
Recipe Card
Easy Vegan Chilli Non Carne
Ingredients
- 1 TBSP oil
- ½ medium onion (60g) finely diced
- 1 tsp minced garlic
- 1 small carrot (60g) finely grated
- 5 medium mushrooms (100g) finely diced
- 1 tsp dried oregano
- ½ tsp ground cumin
- ½ tsp chilli powder or to taste*
- 1 TBSP tomato puree (paste)
- 100 g / 3½ oz meat-free mince (or home-made tofu crumbles)**
- 400 g / 14 oz can Italian vine-ripened chopped tomatoes
- 400 g / 14 oz can kidney beans rinsed and drained***
- 1 TBSP low sodium soy sauce
- ½ tsp salt
- 1 TBSP brown sugar
- 1 tsp cocoa powder
Serve with:
- 120 g / ⅔ cup uncooked brown rice or 360g / 2⅓ cups cooked rice****
Optional Toppings
- Avocado slices or guacamole
- Dollop of vegan mayonnaise, sour cream or plain yoghurt
Instructions
- Heat the oil in a large saucepan over medium heat. Add the onion and garlic, and cook until the onion is soft and translucent (3-5 minutes).
- Add the grated carrot, diced mushrooms, oregano, cumin and chilli powder. Continue cooking for another 3-5 minutes until the mushrooms start to release their liquid.
- Add the tomato puree and meat-free mince, stirring to combine.
- Add the chopped tomatoes, kidney beans, soy sauce, salt, brown sugar, and ½ cup (120ml) water. (If you are doubling the recipe I find this amount of water is still sufficient). Stir through, then bring to a gentle boil. Partially cover with a lid, and cook for at least 30 minutes (preferably 40-60 minutes), stirring occasionally.
- Remove from the heat and stir in the cocoa powder. Leave to rest for 5 minutes. Taste test, and adjust the seasoning to suit.
- Arrange in bowls with rice and your favourite chilli toppings, and it’s ready to serve!
Notes
Nutrition breakdown
N.B. The above values are estimates and for illustration purposes only. The actual nutritional values will vary depending on the specific ingredients used. The % Reference Intake (RI) will also vary depending on your age, gender, height, BMI, level of activity and other personal variables.
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If you make this Easy Vegan Chilli, I’d love to hear your feedback and any suggestions for adaptations. Tag your photos with #bitofthegoodstuff on social media – I’d love to see them! You can also connect with me on my social media channels here: Instagram, Facebook, Pinterest.
With love,
