Low Fat Chili con Soja
Looking for a hearty, protein-packed dish that doesn't skimp on flavor? This Low Fat Chili con Soja is a satisfying twist on the classic chili, made with textured soy protein (TSP) as a healthy, plant-based alternative to meat. Packed with vibrant flavors from a medley of chili powder, cumin, smoked paprika, and oregano, and loaded with nutrient-dense vegetables like bell peppers and tomatoes, this recipe delivers bold taste while staying low in fat. High in protein and fiber, thanks to the addition of kidney and black beans, this chili is perfect for anyone seeking a wholesome, vegan-friendly meal. Easy to prepare and ready in just over an hour, it’s ideal for meal prep or a comforting weeknight dinner. Serve it with a side of crusty bread or a dollop of dairy-free yogurt for the ultimate plant-based delight!
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Recipe Information
Ingredients
- 1 cup Textured Soy Protein (TSP)
- 1 cup Hot Water
- 1 tablespoon Olive Oil
- 1 medium Onion, chopped
- 3 Garlic Cloves, minced
- 1 medium Red Bell Pepper, diced
- 1 medium Green Bell Pepper, diced
- 14.5 oz Canned Diced Tomatoes
- 2 tablespoons Tomato Paste
- 15 oz Canned Kidney Beans, drained and rinsed
- 15 oz Canned Black Beans, drained and rinsed
- 2 tablespoons Chili Powder
- 1 teaspoon Cumin
- 1 teaspoon Paprika
- 1 teaspoon Dried Oregano
- 1 teaspoon Salt
- 0.5 teaspoon Black Pepper
- 2 cups Vegetable Broth
Instructions
In a medium bowl, combine the textured soy protein and hot water. Stir well and set aside to rehydrate for about 10 minutes.
In a large pot, heat the olive oil over medium heat. Add the chopped onion and sauté until translucent, about 5 minutes.
Add the minced garlic, and continue to sauté for another 1 minute until fragrant.
Stir in the diced red and green bell peppers, cooking for about 5 minutes until they begin to soften.
Add the rehydrated textured soy protein to the pot, stirring to combine with the vegetables.
Pour in the canned diced tomatoes, including the juice, and the tomato paste. Stir well to integrate everything.
Add kidney beans, black beans, chili powder, cumin, paprika, oregano, salt, and black pepper to the pot, mixing thoroughly.
Pour the vegetable broth into the pot and bring the chili to a simmer.
Lower the heat and cover the pot. Let the chili simmer gently for about 25-30 minutes, stirring occasionally until the flavors meld together.
Taste and adjust seasoning as needed. Serve hot, garnished with chopped fresh herbs or a lime wedge if desired.
Nutrition Facts
Calories |
1769 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 36.8 g | 47% | |
| Saturated Fat | 7.0 g | 35% | |
| Polyunsaturated Fat | 6.3 g | ||
| Cholesterol | 8 mg | 3% | |
| Sodium | 5586 mg | 243% | |
| Total Carbohydrate | 251.2 g | 91% | |
| Dietary Fiber | 90.9 g | 325% | |
| Total Sugars | 45.3 g | ||
| Protein | 118.1 g | 236% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 773 mg | 59% | |
| Iron | 34.4 mg | 191% | |
| Potassium | 7258 mg | 154% | |
*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.
