Perfect Chili Non-Carne, Rich in Protein
During crazy times like these, I love preparing warm, filling, and particularly comforting dishes.
The kind of food that makes me feel like everything is going to be okay. That the world will keep on turning tomorrow.
There is something soothing about a large pot filled with a warm and nourishing stew. Don't you think?
I feel like nothing bad can happen when there's a pot simmering on the stove.
While filming the video for this post, I was so glad I had a pantry full of legumes.
You know, in tough times, you can always rely on legumes:
They are cheap, nutritious, have a long shelf life, and are incredibly satisfying.
And to be honest, you can make a wide variety of delicious foods from them.
This time, I chose to make a rich and tasty Chili Non-Carne stew.
A stew rich in deep, bold flavors that are perfect for challenging times like these.
This dish is high in protein and dietary fiber, and when served with a whole-wheat tortilla or rice, it makes for a complete and nutritious meal.
A bit about Chili Non-Carne
The recipe is based on soy flakes (TVP) that I bought in bulk at a health food store. Soy flakes are the fiber left behind during the production of tofu or soy milk, which are then dried, packaged, and sold. They are exceptionally high in protein and dietary fiber. I highly recommend buying a large quantity and keeping it in your pantry because the shelf life is very long.
And to answer your question—no, I don't soak the soy flakes in water before cooking; I let them soak in the sauce during the cooking process.
In addition to the soy flakes, I added cooked red kidney beans. You can use beans you've cooked yourself, canned beans, or frozen ones.
To provide flavor and aroma, I used a variety of aromatic vegetables and very basic spices. If you don't like a specific vegetable or spice, feel free to swap it for one you do like.
The soy flakes and beans will soak up all those wonderful flavors.
![\"Chili](\"https://yfgbdfvmzsosjicbvyjp.supabase.co/storage/v1/object/public/article-images/wp/c06858cac71a08e1.jpg\")
Nutritional Values:
One serving out of 6 of Chili Non-Carne weighing 215g:
- 240 calories
- 18g protein
- 34g carbohydrates
- 4g fat
Addition of one cup of cooked white rice weighing 146g:
180 calories
4g protein
39g carbohydrate
1g fat
Addition of one whole-wheat tortilla weighing 45g contains:
78 calories
2.2g protein
12.1g carbohydrate
2.2g fat
Staying in South America? Let's devour a Burrito!
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![\"Chili](\"https://yfgbdfvmzsosjicbvyjp.supabase.co/storage/v1/object/public/article-images/wp/a4c40bbb88f1d8ef.jpg\")
Perfect Chili Non-Carne
\n\tIngredients
\n\t\t\t\t- \n\t\t\t\t\t\t\t\t
- \n\t\t\t\t\t\t\t\t\t\t500 \n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tg \n\t\t\t\t\t\t\t\t\t\tcooked red kidney beans \n\t\t\t\t\t\t\t\t\t\t2 cups \n\t\t\t\t\t\t\t\t\t \n\t\t\t\t\t\t\t\t
- \n\t\t\t\t\t\t\t\t\t\t100\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tg \n\t\t\t\t\t\t\t\t\t\tdry soy flakes (not soaked) \n\t\t\t\t\t\t\t\t\t\tcup \n\t\t\t\t\t\t\t\t\t \n\t\t\t\t\t\t\t\t
- \n\t\t\t\t\t\t\t\t\t\t20\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tg \n\t\t\t\t\t\t\t\t\t\tolive oil \n\t\t\t\t\t\t\t\t\t\t2 tbsp \n\t\t\t\t\t\t\t\t\t \n\t\t\t\t\t\t\t\t
- \n\t\t\t\t\t\t\t\t\t\t1\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tonion\n\t\t\t\t\t\t\t\t\t\tdiced \n\t\t\t\t\t\t\t\t\t \n\t\t\t\t\t\t\t\t
- \n\t\t\t\t\t\t\t\t\t\t4\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tcloves of garlic, minced \n\t\t\t\t\t\t\t\t\t \n\t\t\t\t\t\t\t\t
- \n\t\t\t\t\t\t\t\t\t\t1-2\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tcarrots\n\t\t\t\t\t\t\t\t\t\tdiced \n\t\t\t\t\t\t\t\t\t \n\t\t\t\t\t\t\t\t
- \n\t\t\t\t\t\t\t\t\t\t2\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tcelery stalks \n\t\t\t\t\t\t\t\t\t\tdiced \n\t\t\t\t\t\t\t\t\t \n\t\t\t\t\t\t\t\t
- \n\t\t\t\t\t\t\t\t\t\t1\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tbell pepper\n\t\t\t\t\t\t\t\t\t\tdiced \n\t\t\t\t\t\t\t\t\t \n\t\t\t\t\t\t\t\t
- \n\t\t\t\t\t\t\t\t\t\t400\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tg \n\t\t\t\t\t\t\t\t\t\tcrushed tomatoes \n\t\t\t\t\t\t\t\t\t \n\t\t\t\t\t\t\t\t
- \n\t\t\t\t\t\t\t\t\t\t100\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tg \n\t\t\t\t\t\t\t\t\t\ttomato paste \n\t\t\t\t\t\t\t\t\t\tapprox. 3 tbsp \n\t\t\t\t\t\t\t\t\t \n\t\t\t\t\t\t\t\t
- \n\t\t\t\t\t\t\t\t\t\t2\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\ttbsp \n\t\t\t\t\t\t\t\t\t\tpaprika \n\t\t\t\t\t\t\t\t\t \n\t\t\t\t\t\t\t\t
- \n\t\t\t\t\t\t\t\t\t\t1\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\ttbsp \n\t\t\t\t\t\t\t\t\t\tcumin \n\t\t\t\t\t\t\t\t\t \n\t\t\t\t\t\t\t\t
- \n\t\t\t\t\t\t\t\t\t\t1/2\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\ttbsp \n\t\t\t\t\t\t\t\t\t\tcrushed chili flakes \n\t\t\t\t\t\t\t\t\t \n\t\t\t\t\t\t\t\t
- \n\t\t\t\t\t\t\t\t\t\t1\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\ttsp \n\t\t\t\t\t\t\t\t\t\tsalt\n\t\t\t\t\t\t\t\t\t \n\t\t\t\t\t\t\t\t
- \n\t\t\t\t\t\t\t\t\t\t2\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tcups \n\t\t\t\t\t\t\t\t\t\twater\n\t\t\t\t\t\t\t\t\t\t480 ml \n\t\t\t\t\t\t\t\t\t \n\t\t\t\t\t\t\t
Instructions
\n\t\t\t\t- \n\t\t\t\t\t\t\t\t
- \n\t\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t
If you haven't cooked the beans, see the note below.
\n\t\t\t\t\t\t\t\t - \n\t\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t
In a deep pot, heat the olive oil and sauté the onion for 2-3 minutes until golden.
\n\t\t\t\t\t\t\t\t - \n\t\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t
Add the carrot, celery, bell pepper, and garlic, and sauté for a few minutes over low heat.
\n\t\t\t\t\t\t\t\t - \n\t\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t
Add the soy flakes, paprika, cumin, chili, and salt; stir and sauté for another minute or two.
\n\t\t\t\t\t\t\t\t - \n\t\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t
Add the beans, tomato paste, crushed tomatoes, and water.
\n\t\t\t\t\t\t\t\t - \n\t\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t
Stir well and bring to a boil.
\n\t\t\t\t\t\t\t\t - \n\t\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t
Simmer on low heat for about half an hour.
\n\t\t\t\t\t\t\t\t - \n\t\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t
Serve with slices of fresh chili, cilantro leaves, and avocado.
\n\t\t\t\t\t\t\ol>\n\t\t
Recipe Video
\n\t\t\tA Few Notes
\n\t\tHow to cook red kidney beans:
\nThe night before, soak the red beans in water until covered.
\nThe next morning, discard the soaking water and transfer the beans to a deep pot.
\nAdd fresh water until covered and a teaspoon of baking soda, and cook for 20-30 minutes until soft.
\n\t
