Low Fat Chili con Soja

Dive into the hearty, plant-based goodness of Low Fat Chili con Soja, a satisfying twist on a classic comfort food that’s perfect for health-conscious eaters. This vegan chili features textured soy protein (TSP) as a lean and flavorful alternative to ground meat, paired with vibrant bell peppers, protein-packed kidney and black beans, and a robust blend of chili powder, cumin, and paprika for a bold, smoky kick. Simmered to perfection in a rich tomato base with vegetable broth, this recipe is as nutritious as it is delicious, offering high fiber and low fat in every spoonful. Ready in just over an hour and serving six, it’s an easy meal prep option or a crowd-pleaser for your next family dinner. Garnish with fresh herbs or a squeeze of lime for a zesty finish that’s sure to impress!

Nutriscore Rating: 87/100

Prep Time:20 mins

Cook Time:45 mins

Total Time:65 mins

Servings: 6

Ingredients

• 1 cup Textured Soy Protein (TSP)
• 1 cup Hot Water
• 1 tablespoon Olive Oil
• 1 medium Onion, chopped
• 3 Garlic Cloves, minced
• 1 medium Red Bell Pepper, diced
• 1 medium Green Bell Pepper, diced
• 14.5 oz Canned Diced Tomatoes
• 2 tablespoons Tomato Paste
• 15 oz Canned Kidney Beans, drained and rinsed
• 15 oz Canned Black Beans, drained and rinsed
• 2 tablespoons Chili Powder
• 1 teaspoon Cumin
• 1 teaspoon Paprika
• 1 teaspoon Dried Oregano
• 1 teaspoon Salt
• 0.5 teaspoon Black Pepper
• 2 cups Vegetable Broth

Directions

Step 1

In a medium bowl, combine the textured soy protein and hot water. Stir well and set aside to rehydrate for about 10 minutes.

Step 2

In a large pot, heat the olive oil over medium heat. Add the chopped onion and sauté until translucent, about 5 minutes.

Step 3

Add the minced garlic, and continue to sauté for another 1 minute until fragrant.

Step 4

Stir in the diced red and green bell peppers, cooking for about 5 minutes until they begin to soften.

Step 5

Add the rehydrated textured soy protein to the pot, stirring to combine with the vegetables.

Step 6

Pour in the canned diced tomatoes, including the juice, and the tomato paste. Stir well to integrate everything.

Step 7

Add kidney beans, black beans, chili powder, cumin, paprika, oregano, salt, and black pepper to the pot, mixing thoroughly.

Step 8

Pour the vegetable broth into the pot and bring the chili to a simmer.

Step 9

Lower the heat and cover the pot. Let the chili simmer gently for about 25-30 minutes, stirring occasionally until the flavors meld together.

Step 10

Taste and adjust seasoning as needed. Serve hot, garnished with chopped fresh herbs or a lime wedge if desired.

Nutrition Facts

Serving size	(2491.8g)

Amount per serving	% Daily Value*
Calories	1768.9

Total Fat 36.8g	0%
Saturated Fat 7.0g	0%
Polyunsaturated Fat 6.3g
Cholesterol 8.2mg	0%
Sodium 5585.9mg	0%
Total Carbohydrate 251.2g	0%
Dietary Fiber 90.9g	0%
Total Sugars 45.3g
Protein 118.1g	0%

Vitamin D 0IU	0%
Calcium 772.7mg	0%
Iron 34.4mg	0%
Potassium 7258.0mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 18.3%

Protein: 26.1%

Carbs: 55.6%