Low Sodium Chili con Soja
Savor the bold flavors of this hearty and nutritious *Low Sodium Chili con Soja*, a plant-based twist on the classic chili recipe that's bursting with wholesome ingredients and big taste without the extra salt. Featuring protein-rich textured soy protein (TSP) and a vibrant medley of fresh vegetables, including red bell pepper, carrots, and celery, this recipe packs a nutritious punch. Seasoned with smoky chili powder, earthy cumin, oregano, and a touch of cayenne for a subtle kick, this chili is simmered with no-salt-added crushed tomatoes and beans to create a thick, satisfying stew. With just 15 minutes of prep time and a total cook time of under an hour, this low-sodium, high-flavor dish is perfect for weeknight dinners or meal prep. Serve it hot, finished with a sprinkle of fresh cilantro, for a wholesome, heart-healthy meal that everyone will love! Keywords: low sodium chili, vegan chili recipe, plant-based protein, textured soy protein, healthy chili recipe.
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Recipe Information
Ingredients
- 1 cup Textured Soy Protein (TSP), dry
- 2 cups Boiling water
- 2 tablespoons Olive oil
- 1 unit Onion, large, chopped
- 3 cloves Garlic cloves, minced
- 1 unit Red bell pepper, chopped
- 1 unit Carrot, diced
- 1 unit Celery stalk, diced
- 28 ounces Canned no salt added crushed tomatoes
- 15 ounces Canned no salt added kidney beans, drained and rinsed
- 15 ounces Canned no salt added black beans, drained and rinsed
- 2 tablespoons Chili powder
- 2 teaspoons Ground cumin
- 1 teaspoon Oregano
- 0.5 teaspoon Cayenne pepper
- 0.5 teaspoon Black pepper
- 1 cup Low sodium vegetable broth
- 0.25 cup Fresh cilantro, for garnish
Instructions
In a medium bowl, combine the textured soy protein with the boiling water and let it sit for 10 minutes to rehydrate, then drain excess liquid if necessary.
In a large pot, heat the olive oil over medium heat. Add the chopped onion and garlic, and sauté for about 3-4 minutes until the onion is translucent.
Add the chopped red bell pepper, diced carrot, and diced celery to the pot, and continue to sauté for another 5 minutes until they begin to soften.
Stir in the rehydrated textured soy protein and cook for 2 more minutes, allowing the flavors to meld.
Add the crushed tomatoes, kidney beans, black beans, chili powder, ground cumin, oregano, cayenne pepper, black pepper, and vegetable broth to the pot.
Bring the mixture to a boil over medium-high heat, then reduce the heat to low and cover. Let it simmer for 30 minutes, stirring occasionally.
After 30 minutes, taste and adjust spices as desired, considering the low sodium requirement.
Serve hot, garnished with fresh cilantro.
Nutrition Facts
Calories |
2063 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 37.2 g | 48% | |
| Saturated Fat | 5.9 g | 30% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 773 mg | 34% | |
| Total Carbohydrate | 292.2 g | 106% | |
| Dietary Fiber | 109.4 g | 391% | |
| Total Sugars | 64.2 g | ||
| Protein | 157.2 g | 314% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 1014 mg | 78% | |
| Iron | 42.0 mg | 233% | |
| Potassium | 9906 mg | 211% | |
*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.
