Vegetarian Chili
Nutritional Info
- Servings Per Recipe: 8
- Amount Per Serving
- Calories: 117.1
- Total Fat: 3.2 g
- Cholesterol: 0.0 mg
- Sodium: 228.8 mg
- Total Carbs: 15.1 g
- Dietary Fiber: 5.7 g
- Protein: 9.6 g
View full nutritional breakdown of Vegetarian Chili calories by ingredient
Introduction
lower carb, higher protein option but without any meat substitutes, just soy protein. To make carbs even lower leave out the beans altogether. Or leave out the soy and go for the carbs by adding 2 cups of beans instead of one. lower carb, higher protein option but without any meat substitutes, just soy protein. To make carbs even lower leave out the beans altogether. Or leave out the soy and go for the carbs by adding 2 cups of beans instead of one.Number of Servings: 8
Ingredients
-
1 cup chopped onion
t tbsp vegetable oil (but not olive oil)
2 cloves garlic, chopped
2 red bell peppers, seeded, stemmed and chopped coarsely
1 cup canned red kidney beans with water
2 cups diced canned tomatoes and juice
OPTIONAL: 2 oz soy protein
2 tbsp sweet paprika
4 tbsp of chili powder
1/2 - 1 tsp cayenne pepper or chipotle powder (or leave out if you don't like spicey chili)
Tips
The key to good chili is a lot of chili! You can garnish with any or all of the following:
chopped fresh scallions
chopped fresh cilantro
1 Tbsp fresh chopped avacado
1 Tbsp grated cheese (jack or cheddar or mixed)
Directions
in a large deep pan saute the peppers in the oil for 3 minutes, then add onion for 2 more minutes until onion begins to turn transparent, add the garlic and saute one minute more (do not brown)
Add the beans and tomatoes, turn to low
mix the soy with the spices then add to pot and stir thoroughly.
simmer for up to 2 hours covered but no less than 30 minutes.
The soy protein is optional for those trying to eat more protein and fewer carbs.
If you aren't a vegetarian you can add 1/2 lb lean ground turkey or beef that you have browned first.
Serving Size: makes about 8 one cup servings
Number of Servings: 8
Recipe submitted by SparkPeople user KINDCOOK.
Add the beans and tomatoes, turn to low
mix the soy with the spices then add to pot and stir thoroughly.
simmer for up to 2 hours covered but no less than 30 minutes.
The soy protein is optional for those trying to eat more protein and fewer carbs.
If you aren't a vegetarian you can add 1/2 lb lean ground turkey or beef that you have browned first.
Serving Size: makes about 8 one cup servings
Number of Servings: 8
Recipe submitted by SparkPeople user KINDCOOK.