Hearty, High-Protein Vegan Chili
When life gets this crazy, I like to make food that's warm, filling, and especially comforting.
The kind of food that makes me feel like everything's going to be OK. Like the world will keep turning tomorrow.
There's something reassuring about a big pot of hot, nourishing food. Don't you think?
Somehow, when there's a pot on the stove, I feel like nothing bad can happen.
While filming the video for this post, I was grateful to have a pantry full of beans and other legumes.
You know, when times get tough, you can always count on legumes:
They're inexpensive, nutritious, shelf-stable, and seriously filling.
And let's be honest: you can turn them into all kinds of delicious things.
This time, I went with a rich, hearty chili non carne. All the comfort, none of the meat.
It's a pot full of deep, bold flavors—the kind I want during difficult times like these.
This chili is rich in protein and fiber. Add a whole wheat tortilla or some rice, and you've got a satisfying, nourishing meal.
A Little About This Vegan Chili
This recipe starts with dried soy crumbles, also known in Israel as Ptitei Shefa (a name for textured soy protein), which I bought from the bulk bins at a health food store. These dried crumbles are made from processed soy and are especially rich in protein and fiber. I highly recommend stocking up and keeping some in your pantry: they have a very long shelf life.
And to answer your question: no, I don't soak the soy crumbles in water first. They rehydrate right in the sauce as the chili cooks.
Along with the soy crumbles, I added cooked red kidney beans. Use beans you've cooked yourself, canned beans, or frozen cooked beans.
For flavor and aroma, I used a mix of aromatic vegetables and everyday spices. If there's a vegetable or spice you don't like, swap it for one you do.
The soy crumbles and beans will happily soak up all those flavors.
Nutrition Information
For one serving of vegan chili, or 1/6 of the recipe, weighing 215 g (7.6 oz):
- 240 calories
- 18 g protein
- 34 g carbohydrates
- 4 g fat
Adding 1 cup of cooked white rice, weighing 146 g (5.2 oz), provides:
180 calories
4 g protein
39 g carbohydrates
1 g fat
Adding one whole wheat tortilla, weighing 45 g (1.6 oz), provides:
78 calories
2.2 g protein
12.1 g carbohydrates
2.2 g fat
Want to keep the bean party going? Let's dig into a burrito!
Not following me on Instagram yet?
Hearty Vegan Chili
Ingredients
- 500 g (17.6 oz) cooked red kidney beans 2 cups
- 100 g (3.5 oz) dried soy crumbles (not soaked) 1 cup
- 20 g (0.7 oz) olive oil 2 tablespoons
- 1 onion diced
- 4 garlic cloves, crushed
- 1-2 carrots diced
- 2 celery stalks diced
- 1 red bell pepper diced
- 400 g (14 oz) crushed tomatoes
- 100 g (3.5 oz) tomato paste about 3 tablespoons
- 2 tablespoons paprika
- 1 tablespoon ground cumin
- 1/2 tablespoon crushed red pepper flakes
- 1 teaspoon salt
- 2 cups water 480 ml (2 cups)
Instructions
-
If you're starting with dried beans, see the cooking note below.
-
Heat the olive oil in a deep pot. Add the onion and sauté for about 2-3 minutes, until golden.
-
Add the carrots, celery, bell pepper, and garlic. Sauté over low heat for a few minutes.
-
Add the soy crumbles, paprika, cumin, red pepper flakes, and salt. Stir and cook for another minute or two.
-
Add the cooked beans, tomato paste, crushed tomatoes, and water.
-
Stir well and bring to a boil.
-
Reduce the heat to low and simmer for about half an hour.
-
Serve with sliced hot chile peppers, cilantro leaves, and avocado.
Recipe Video
A Few Notes From Me
How to cook dried red kidney beans:
The night before, soak the beans in enough water to cover them generously.
The next morning, drain off the soaking water and transfer the beans to a deep pot.
Add fresh water to cover and 1 teaspoon of baking soda. Bring to a full rolling boil before reducing the heat; kidney beans must not be cooked only at a low simmer. Cook for about 20-30 minutes, or longer as needed, until fully tender.
