a simple to make stew which can be prepared and then left to cook in slow cooker while you are out riding – quickly made on your return to re fuel or for dinner on a rest day. 

for 2 x hungry cyclists you need –

• 1 x tablespoon of olive or coconut oil
• 1 x packet of quorn fillets or pieces
• 2 x quorn sausages
• 2 x carrots (chopped)
• 2 x tomatoes (chopped)
• 1 x onion (chopped)
• 2 x fresh chillies (chopped – seeds in for hot – seeds out for mild)
• 2 x cups (350ml) of stock
• 1 x tin of white (butter or cannelloni) beans – optional
• fresh parsley

to make –

• warm oil in a large pan (with lid) over a medium heat
• add quorn sausages and chicken pieces to pan to brown
• after a couple of minutes – chop sausages into 4 x pieces and fillets into chunks
• add all veg to pan  along with stock – put lid on and bring mix to boil
• reduce heat and simmer for 45 x minutes
• add beans for last 10 x minutes if including them
• serve up and garnish with chopped fresh parsley
• boiled rice or crusty bread are good with this

*this can also be made in a slow cooker – quickly brown sausage and chicken pieces – add all other ingredients with a little extra stock – and cook on “low” setting for around 4 x hours (while you go for a ride)*