Three-Bean Chilli with Cashew Cream

Packed with flavour and nutrition, this hearty, spicy chilli is the perfect meal to support your training and recovery. Beans provide a great balance of protein and complex carbohydrates to fuel your workouts, while tomatoes deliver lycopene, known for its heart-protective benefits. Carrots add a boost of beta-carotene, supporting immune function and eye health. Rich in fibre, this dish also nourishes your gut microbiome, contributes to a stronger immune system, and may help reduce long-term disease risk — all while helping you power towards your personal best.

From: The Vegan Athlete’s Cookbook

Serves 4

1 tbsp light olive or rapeseed oil

1 small onion, finely chopped

1 -2 garlic cloves, crushed

½ - 1 tsp chilli powder, or to taste

1 tbsp sweet paprika

1 tsp dried oregano

1 tsp ground cumin

2 stalks of celery, finely sliced

2 carrots, diced

100g mushrooms, chopped

2 x 400 g cans chopped tomatoes

2 tbsp tomato purée

300ml vegetable stock

400 g can red kidney beans, drained and rinsed

400 g can black beans, drained and rinsed

400 g can chickpeas, drained and rinsed

A handful of fresh parsley, chopped

Salt and freshly ground pepper

To serve:

Cashew ‘cream’ (see below) and cooked basmati rice

 Heat the oil in a large non-stick pan over a medium heat. Add the onion and fry for 3–4 minutes until translucent. Add the garlic, chilli powder, paprika, oregano and cumin and cook for a further minute. Add the celery, carrots and mushrooms and continue cooking for 1 – 2 minutes. Tip in the tomatoes, tomato purée, stock and beans, stir well and bring to the boil. Reduce the heat and simmer for around 20 minutes until the vegetables are tender and the flavours have blended together.

Season with salt and freshly ground pepper. Sprinkle with chopped parsley and serve with a spoonful of cashew cream and basmati rice. Leftovers will keep in the fridge for up to 3 days or you can freeze for up to 3 months.

Per serving 413 cals, 21g protein, 13g fat (2g saturates), 45g carbs (14g total sugars), 18g fibre

Cashew ‘Cream’: Soak 50g cashews in 300ml water. Set aside uncovered at room temperature for several hours, preferably overnight. Drain then add them along with 1 tbsp nutritional yeast (optional) and 1 tsp lemon juice, 120ml water and a pinch of salt to a blender. Blend on high speed until completely smooth, about 3 minutes, stopping to scrape down the sides of the blender at least once.