Mediterranean Diet Hearty TVP Chili
Perfectly balancing bold flavors and healthy ingredients, this Mediterranean Diet Hearty TVP Chili is a plant-based comfort food that’s as nourishing as it is satisfying. Packed with hearty textured vegetable protein (TVP), protein-rich kidney beans and chickpeas, and vibrant vegetables like red and green bell peppers, this recipe creates a robust, chili-style stew with a Mediterranean twist. Infused with the warm spices of cumin, coriander, paprika, and a hint of cinnamon, each spoonful delivers a rich depth of flavor. A splash of zesty lemon juice and a sprinkle of fresh parsley add a bright, fresh finish, making this chili both wholesome and incredibly flavorful. With just 15 minutes of prep time, it's an easy, protein-packed, vegan and gluten-free option perfect for busy weeknights or cozy family meals. Try serving it with crusty whole-grain bread or a light green salad for a complete Mediterranean-inspired feast!
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Recipe Information
Ingredients
- 2 tablespoons Olive oil
- 1 medium Onion, chopped
- 3 units Garlic cloves, minced
- 1 medium Red bell pepper, chopped
- 1 medium Green bell pepper, chopped
- 1 cup Textured Vegetable Protein (TVP)
- 2 cups Vegetable broth
- 14.5 ounces Canned diced tomatoes
- 15 ounces Canned kidney beans, drained and rinsed
- 15 ounces Canned chickpeas, drained and rinsed
- 2 tablespoons Tomato paste
- 2 teaspoons Ground cumin
- 1 teaspoon Ground coriander
- 1 teaspoon Paprika
- 0.5 teaspoon Ground cinnamon
- 1 teaspoon Salt
- 0.5 teaspoon Ground black pepper
- 0.25 cup Fresh parsley, chopped
- 2 tablespoons Lemon juice
Instructions
Heat olive oil in a large pot over medium heat.
Add chopped onion, and sauté until soft and translucent, about 4-5 minutes.
Stir in minced garlic and cook for another 1 minute.
Add chopped red and green bell peppers and cook until slightly softened, about 5 minutes.
In a small bowl, combine TVP and hot vegetable broth. Let it sit for about 5 minutes to rehydrate.
Stir the rehydrated TVP into the pot with the vegetables.
Add the canned diced tomatoes with their juice, kidney beans, chickpeas, and tomato paste. Stir well to combine.
Season the mixture with ground cumin, coriander, paprika, cinnamon, salt, and black pepper.
Bring the chili to a boil, then reduce the heat to low and let it simmer uncovered for 20 minutes, stirring occasionally.
Stir in the chopped fresh parsley and lemon juice just before serving.
Serve hot, garnished with extra parsley if desired.
Nutrition Facts
Calories |
2352 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 60.4 g | 77% | |
| Saturated Fat | 10.2 g | 51% | |
| Polyunsaturated Fat | 7.6 g | ||
| Cholesterol | 8 mg | 3% | |
| Sodium | 5857 mg | 255% | |
| Total Carbohydrate | 295.7 g | 108% | |
| Dietary Fiber | 95.1 g | 340% | |
| Total Sugars | 62.2 g | ||
| Protein | 171.5 g | 343% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 1082 mg | 83% | |
| Iron | 49.0 mg | 272% | |
| Potassium | 9275 mg | 197% | |
*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.
