I have discovered Beans as an excellent affordable source of protein.
1 1/2 cups sproutable beans ( I used mung, lentils, rice, barley, and kamut in this batch. Fenugreek, quinoa, adzuki, etc work well too)
Cover beans with water, soak at least 24 hrs rinsing every 12
Rinse beans well
Put in huge sauce pan, cover with water + 1 inch
Bring to boil, cover and simmer
2 garlic cloves
– chop into smallish cubes if you want to scoop them with a tortilla chip otherwise just chop them up and throw them into the sauce pan
1/2 lb ground beef or chicken or strips of fast fry beef (optional, I typically do not add meat. Well maybe a little bacon.)
1/2 to a lb of mushroom, sliced thick – if not adding meat more mushrooms are great! Sear fry the mushrooms for more flavour.
In a frying pan brown the onion and the mushroom (and or any of the other veggies you prefer fried to boiled) – if adding meat fry it separately too. Add some spices to the meat if you like.
1 large can of tomatoes diced or crushed or whole
more tomatoes whether they be whole or in sauce, salsa, can, paste etc – put them all in the sauce pan
1/4 inch thick slice of lemon or some lemon juice
2 to 3 tablespoons of chilli powder
half of a dried chilli pepper diced fine
I like a shot of Frank’s Red Hot too
Soya sauce 1-2 tablespoons
Worchestershire sauce – teaspoon
a tablespoon or 2 of something like sugar
oregano, allspice, pesto – whatever you usually like to make stuff taste savoury
I have some Salsa spice I add if I’m planning to eat it off chips – about a tablespoon gives it enough vinegary bite to taste more like salsa. Otherwise just leave as is and use for chilli.
If it has been simmering for 1/2 hour or more then evaluate the water content. If it’s too sloppy then remove the lid and simmer it down – if it’s dry enough then it’s done. Tastes better the second time you warm it up. Divide into several portions in containers with air tight lids and refrigerate until you need it. Keeps a couple weeks ok.