6-8 servings — Prep time: 10 minutes — Cook time: 6 to 8 hours — Freezes well

Ingredients

• 2 cloves garlic, minced
• 1 red onion, diced
• 2 bell peppers, diced
• 2 cans diced tomatoes (796 ml)
• 1 can red or black beans (540 ml)
• 1 can corn (341 ml)
• 1/3 cup quinoa (uncooked)
• 1 ½ cups textured vegetable protein (TVP)
• ¼ cup nutritional yeast
• 6 cups broth (chicken or vegetable)
• 1 tablespoon chili powder
• 2 teaspoons dried cilantro (optional for people who genetically dislike cilantro 😉)
• 1 teaspoon oregano
• ½ teaspoon cumin
• ½ teaspoon cayenne pepper
• Salt and pepper to taste
• Toppings: protein “sour cream,” cheese, avocado, fresh cilantro, lime, jalapeño, tortilla chips, chili flakes, etc. 

 Protein “sour cream”

• 1 tasse yogourt grec nature
• ¼ tasse de jus de lime, soit le jus d’environ 1 lime
• 2 cuillères à soupe de coriandre hachée 

Instructions

1. Combine all ingredients in a slow cooker with a capacity of at least 7.4 L.
2. Cook on LOW for 6 to 8 hours (or longer if you're coming home late from work 😉).
3. Serve with protein-packed “sour cream,” shredded cheese, avocados, fresh cilantro, or any other toppings you like! 

Nutritional value

(6–8 servings) with protein-enriched sour cream (1 serving), cheese (30g/serving), and avocado (¼/serving)

• Calories : 521 - 391 kcal
• Protein : 42 - 32 g                                  
• Carbs : 52 - 39 g
• Fibre : 16 - 12 g                                 
• Fat : 18 - 14 g     

+ ½ serving of tortilla chips (25g, or about 12 chips) will add:

• Calories: 130 kcal, or 651–521 kcal/serving (6–8 servings)
• Protein: 2 g, or 44–34 g/serving (6–8 servings)                                  
• Carbohydrates: 17 g, or 69–56 g/serving (6–8 servings)
• Fiber: 2 g, or 18–14 g/serving (6–8 servings)                                 
• at: 6 g, or 24–20 g/serving (6–8 servings)     

Tip

• Freeze leftovers in individual portions so you have a nutritious meal on hand in case of unexpected events.
• Textured vegetable protein (TVP) can be replaced with meatless ground meat or tofu, simply by reducing the amount of broth. Also, if you replace it with regular ground meat, keep in mind that you will need to adjust the amount of broth and cook the meat beforehand before putting it in the slow cooker.
• Nutritional yeast can be found in grocery stores or bulk food stores. If you don't have any at home, you can make the recipe without it. However, it's a great way to add lots of nutrients, such as vitamin B12, and a slight cheesy flavor. Feel free to add it as a topping as well.

TVP: textured vegetable protein!

Did you know that PVT is made from soy flour? Since it has a long shelf life, it can easily be used to add protein to your meals. As an added bonus, it can be used in both sweet and savory recipes. You can grind it and add it to muffin recipes, sprinkle it directly on yogurt, or even rehydrate it to easily replace meat. To rehydrate, simply add 210 ml of boiling water or broth to 1 cup of TVP, stir, and let sit for 5-10 minutes.

Happy cooking!