Heart-Healthy Chili con Soja
Packed with plant-based protein and bold, smoky flavors, this Heart-Healthy Chili con Soja is a comfort food favorite reimagined! Made with protein-rich soy granules, hearty beans, and a vibrant medley of vegetables like bell peppers, carrots, and celery, this wholesome chili is seasoned to perfection with cumin, chili powder, and smoked paprika. Simmered to meld all the robust flavors, it offers a satisfying and nutritious meal in just under an hour. Perfect for busy weeknights or cozy meal prep, this vegan chili is not only delicious but also a treat for your heart. Garnish with fresh cilantro and a squeeze of lime for a bright, zesty touch, and enjoy a bowl of guilt-free indulgence that’s as healthy as it is hearty!
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Recipe Information
Ingredients
- 1 cup Soy granules
- 2 cups Boiling water
- 1 tablespoon Olive oil
- 1 medium Onion, diced
- 3 units Garlic cloves, minced
- 1 medium Red bell pepper, diced
- 1 medium Green bell pepper, diced
- 1 medium Carrot, finely chopped
- 2 units Celery stalks, chopped
- 28 ounces Canned diced tomatoes
- 2 tablespoons Tomato paste
- 2 cups Vegetable broth
- 1 15-ounce can Black beans, drained and rinsed
- 1 15-ounce can Kidney beans, drained and rinsed
- 2 teaspoons Ground cumin
- 1 tablespoon Chili powder
- 1 teaspoon Smoked paprika
- 1 teaspoon Dried oregano
- 1 teaspoon Ground coriander
- 0.5 teaspoon Salt
- 0.5 teaspoon Black pepper
- 0.25 cup Fresh cilantro, chopped
- 1 unit Lime, cut into wedges
Instructions
Place soy granules in a bowl and pour 2 cups of boiling water over them. Let them sit for about 10 minutes to rehydrate, then drain any excess water.
In a large pot, heat olive oil over medium heat. Add the diced onion and sauté for about 3-4 minutes until it becomes translucent.
Add minced garlic and sauté for another minute, stirring frequently to prevent burning.
Add the diced red and green bell peppers, chopped carrot, and celery to the pot. Cook for about 5 minutes, or until the vegetables start to soften.
Stir in the drained soy granules, canned diced tomatoes, tomato paste, and vegetable broth. Mix well.
Add the black beans and kidney beans to the pot and stir to combine.
Season the mixture with ground cumin, chili powder, smoked paprika, dried oregano, ground coriander, salt, and black pepper. Stir well to distribute the spices evenly.
Bring the chili to a boil, then reduce the heat to low, cover, and let simmer for about 20 minutes, stirring occasionally.
Taste and adjust seasoning if needed. Serve hot, garnished with freshly chopped cilantro and lime wedges on the side.
Nutrition Facts
Calories |
2489 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 50.5 g | 65% | |
| Saturated Fat | 10.0 g | 50% | |
| Polyunsaturated Fat | 9.6 g | ||
| Cholesterol | 16 mg | 5% | |
| Sodium | 3658 mg | 159% | |
| Total Carbohydrate | 329.2 g | 120% | |
| Dietary Fiber | 117.8 g | 421% | |
| Total Sugars | 73.2 g | ||
| Protein | 203.3 g | 407% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 1667 mg | 128% | |
| Iron | 53.6 mg | 298% | |
| Potassium | 6400 mg | 136% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
