Hearty Vegetarian Chili
This is a hearty and delicious chili that even meat-eaters love!
Including more vegetarian meals into your diet provides good quality protein, higher fibre content, and lower in calories and saturated fat than chili made with ground beef.
Textured or texturized vegetable protein (TVP), also known as textured soy protein (TSP), soy meat, or soya chunks is a defatted soy flour product, a by-product of extracting soybean oil. It is quick to cook, with a protein content far greater than that which comes from meat. It also has a very similar texture to ground meat.
- 1 2/3 cup Vegetable broth, no salt added
- 1 1/3 cup Textured vegetable protein (TVP) (e.g. Bob's Red Mill TVP)
- 1 tbsp Oil of choice
- 3 cups Vegetables (e.g. Peppers, onion, zucchini, celery, etc.)
- 1 cup Corn, canned, salt-free
- 2 tsp Crushed garlic
- 3 tbsp Chili powder
- 1 ½ tsp Cumin
- 1 can Diced tomatoes, no salt added (796 mL)
- 1 can Tomato sauce, no salt added (398 mL)
- 1 can Kidney beans, drained and rinsed (540 mL)
- 1 can Low sodium black, white, or pinto beans, drained and rinsed (540 mL)
- 2 tsp Lemon juice
- Optional: 1 onion, chopped
Put vegetable broth in a saucepan and bring to a boil. Remove from heat, add TVP, stir, cover, and let stand for 5-10 minutes.
Heat oil in a large pot on medium-high and sauté vegetables until tender. Add garlic, chili powder, and cumin and cook for 1 minute more.
Add tomatoes, tomato sauce, beans, and lemon juice. Turn heat to medium low and simmer for 10-15 minutes.
Add soaked TVP to pot. Stir and simmer for 5 minutes or until hot.
Serve with 1-2 cups green salad.
Nutrition Information per serving (1 cup):
Calories 270 | Fat 4g | Carbohydrates 41g | Fibre 13g | Protein 19g | Sodium 510mg
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Felicia Newell is a Nutritionist, Dietitian, Food and Nutrition Expert, Health Coach, and a mom of 4 boys under 6! She is also the owner of Sustain Nutrition. Felicia wears many hats, and knows what it is like to try and live healthy in a busy world, where our environments aren't always supportive of making healthy choices. Life is busy, confusing at times, and full of contradictions, especially in the world of health and wellness. Felicia is passionate in helping others fight through the misinformation out there, and to navigate life and health, but most importantly, to enjoy it while doing it. She has over 11 years of education and experience in Nutritional Sciences. Between completing her Bachelor and Masters in Nutritional Sciences, working at a research centre, teaching university courses, years of nutrition counselling helping people crush their goals, and being a busy mom of 4 young boys, she has the passion, skills, education, and experience to help you reach your health and wellness in a way that works for YOU.