Mediterranean Diet Chili con Soja
Experience the perfect fusion of flavor and nutrition with our Mediterranean Diet Chili con Soja, a vegan twist on the classic chili recipe. Packed with protein-rich soy granules, hearty kidney beans, and tender chickpeas, this wholesome dish is elevated by Mediterranean staples like olive oil, garlic, and zucchini. A vibrant mix of spices—cumin, oregano, smoked paprika, and sweet paprika—infuses every bite with warmth and depth, while crushed tomatoes and vegetable broth create a luscious base. Ready in under an hour, this chili is ideal for meal prep or family dinners, serving up bold flavors and a satisfying, plant-based feast. Don't forget the fresh parsley garnish for a refreshing finish! Perfect for those following the Mediterranean diet, vegan lifestyles, or anyone craving a healthy, comforting favorite.
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 large, diced onion
- 1 medium, diced red bell pepper
- 1 medium, diced zucchini
- 3 minced garlic cloves
- 1 teaspoon dried oregano
- 1 teaspoon ground cumin
- 1 teaspoon sweet paprika
- 14 ounces crushed tomatoes
- 2 cups vegetable broth
- 2 cups cooked soy granules
- 15 ounces, drained and rinsed canned kidney beans
- 15 ounces, drained and rinsed canned chickpeas
- 1 teaspoon smoked paprika
- 1 teaspoon salt
- 0.5 teaspoon freshly ground black pepper
- 1 bay leaf
- 0.25 cup, chopped for garnish fresh parsley
Instructions
In a large pot, heat the olive oil over medium heat. Add the diced onion and cook until it becomes translucent, about 5 minutes.
Stir in the red bell pepper, zucchini, and garlic. Sauté for another 5 minutes until the vegetables start to soften.
Add the dried oregano, ground cumin, and sweet paprika to the pot. Stir well and cook for about 1 minute to release the spices' aromas.
Pour in the crushed tomatoes and vegetable broth. Stir to combine.
Add the cooked soy granules, kidney beans, chickpeas, smoked paprika, salt, black pepper, and bay leaf. Stir everything together.
Bring the chili to a gentle boil, then reduce the heat to low. Cover the pot and let it simmer for 25-30 minutes, stirring occasionally.
Remove the bay leaf before serving. Adjust the seasoning if necessary.
Garnish the chili with freshly chopped parsley before serving.
Nutrition Facts
Calories |
2152 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 50.0 g | 64% | |
| Saturated Fat | 7.9 g | 40% | |
| Polyunsaturated Fat | 4.2 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 7690 mg | 334% | |
| Total Carbohydrate | 295.5 g | 107% | |
| Dietary Fiber | 94.0 g | 336% | |
| Total Sugars | 75.9 g | ||
| Protein | 147.9 g | 296% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 1100 mg | 85% | |
| Iron | 46.8 mg | 260% | |
| Potassium | 7993 mg | 170% | |
*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.
