Hearty Vegetarian Chili
Low-fat Vegan Chili Recipe Boasts More than Just Beans
This recipe is a vegetarian staple, and is easy enough for beginners to cook.
Who doesn't love a warm, comforting bowl of chili on a cold winter's evening? Try vegetarian chili for a healthy, low-fat main dish with all the chili flavour you love.
Healthy Vegetarian Chili uses texturized soy protein (TSP, or its brand name TVP). It is available dried from bulk food stores, or in reconstituted form from grocery stores. Look in the produce section (near the tofu) for a product that closely resembles ground beef.
The flavour of Vegetarian Chili is better with the reconstituted TSP because salt and flavours have already been added, but it is less expensive to buy dry TSP. Soy protein gives the chili a traditional meaty texture and adds protein, with much less fat - and less work - than ground beef.
Allow at least an hour, but preferably closer to two, to prepare, cook, and simmer the chili. Leftovers are great on nachos the next day!
Hearty Vegetarian Chili Recipe
Serves 4-6
Ingredients:
- 1 tbsp. olive oil
- 1 medium onion, diced
- 2 cloves garlic, minced or pressed
- 1 package vegetarian ground beef (equivalent to 1 1/2 pounds ground beef) original flavour OR 1 cup dry texturized soy protein granules
- 1 jalapeño or other chili peppers, minced (wear gloves to do this please!) (optional)
- 1/2 green pepper, chopped
- 2 stalks celery, diced
- 2 (19 oz.) cans kidney beans - red or white, drained and rinsed
- 1 (28) oz can diced tomatoes
- 1-2 tbsp. chili powder, to taste
- 1/2 tsp. black pepper
- 1 tsp salt.
- 1/8 tsp. red pepper flakes, to taste
Directions:
- If using dry TSP, rehydrate in a separate bowl with an equal amount of hot or boiling water. For a thicker chili, skip this step and just add TSP to the pot at step four.
- In a large pot, heat oil over medium heat.
- Chop the onion, and add to the pot. Stir gently with a wooden spoon to prevent sticking.
- Mince hot peppers (if using) and garlic; add them both to the pot.
- Chop celery and peppers; add to pot and stir.
- Add diced tomatoes, kidney beans, and spices. Stir well.
- Bring to the boil, then turn down heat to simmer.
- Simmer the chili for a minimum of 30 minutes, periodically stirring and tasting, adjusting the spices if necessary.
- When the vegetables are soft and the chili is flavourful, it may be eaten. It tastes best, though, after simmering for at least an hour.
Serve with garlic bread or on rice. Top optionally with green onions, sour cream or plain yogurt, avocado slices, or shredded cheese.
