Recipe: Vegetarian Red Bean Chili

Features secret ingredient: soy!

Recipe: Meatless Chili

This chili is a hearty, heart-healthy twist on the original — with soy as a stand-in for meat. The spices, stewed tomatoes and kidney beans help give it the illusion of richness, despite the lighter calories and reduced fat content. It’s easy to make — cooks in about 11 minutes — and is sure to be a family favorite.

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Ingredients

  • 2 Tbsp olive oil
  • 1 medium onion, chopped
  • 1∕3 cup chopped green bell pepper
  • 2 tablespoons chili powder
  • 1 teaspoon ground cumin
  • 1 14½-ounce can Mexican recipe stewed tomatoes with juices
  • 8 ounces frozen veggie (soy) crumbles, thawed
  • 1 cup canned red kidney beans, drained and rinsed
  • ¼ cup water
  • ½ cup 2 percent shredded Cheddar cheese
  • 4 Tbsp low-fat sour cream
  • salt and pepper to taste

Preparation

  1. Heat oil in heavy large skillet over medium-high heat. Add soy crumbles, onion and peppers. Sauté until vegetables are tender and soy crumbles are lightly browned (about 5 minutes). Add chili powder and cumin; stir 1 minute.
  2. Add in tomatoes with juice, kidney beans and ¼ cup water. Cook until slightly thickened, breaking up any large tomato pieces and stirring occasionally, about 5 minutes. Season to taste with salt and pepper. Divide chili between 4 bowls; top with cheese and a dollop of sour cream and serve.

Nutritional Information (per serving)

Makes 4 servings

Calories: 306
Total fat: 14g
Saturated Fat: 3.7g
Fiber: 9g
Sugar: 8.7g
Protein: 19.3g
Sodium: 748mg
Calcium: 286.7mg
Magnesium: 35.9mg
Potassium: 461.2mg

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