Low Sodium Chili con Soja

Dive into a bold and wholesome twist on classic chili with this Low Sodium Chili con Soja, a plant-based recipe packed with protein and flavor without the excess salt. Made with hearty textured soy protein (TSP), a medley of fresh vegetables, and no-salt-added beans and tomatoes, this chili is both nourishing and satisfying. Embrace a rich blend of spices like chili powder, cumin, and cayenne for a kick of heat, all simmered in low-sodium vegetable broth for a guilt-free comfort food experience. Perfect for anyone seeking a low-sodium recipe that doesn’t compromise on taste, this vibrant dish is ready in just an hour and serves six. Garnish with fresh cilantro for a burst of color and freshness, and enjoy this healthier, protein-packed chili as a weeknight dinner or make-ahead meal!

Nutriscore Rating: 85/100

Prep Time:15 mins

Cook Time:45 mins

Total Time:60 mins

Servings: 6

Ingredients

• 1 cup Textured Soy Protein (TSP), dry
• 2 cups Boiling water
• 2 tablespoons Olive oil
• 1 unit Onion, large, chopped
• 3 cloves Garlic cloves, minced
• 1 unit Red bell pepper, chopped
• 1 unit Carrot, diced
• 1 unit Celery stalk, diced
• 28 ounces Canned no salt added crushed tomatoes
• 15 ounces Canned no salt added kidney beans, drained and rinsed
• 15 ounces Canned no salt added black beans, drained and rinsed
• 2 tablespoons Chili powder
• 2 teaspoons Ground cumin
• 1 teaspoon Oregano
• 0.5 teaspoon Cayenne pepper
• 0.5 teaspoon Black pepper
• 1 cup Low sodium vegetable broth
• 0.25 cup Fresh cilantro, for garnish

Directions

Step 1

In a medium bowl, combine the textured soy protein with the boiling water and let it sit for 10 minutes to rehydrate, then drain excess liquid if necessary.

Step 2

In a large pot, heat the olive oil over medium heat. Add the chopped onion and garlic, and sauté for about 3-4 minutes until the onion is translucent.

Step 3

Add the chopped red bell pepper, diced carrot, and diced celery to the pot, and continue to sauté for another 5 minutes until they begin to soften.

Step 4

Stir in the rehydrated textured soy protein and cook for 2 more minutes, allowing the flavors to meld.

Step 5

Add the crushed tomatoes, kidney beans, black beans, chili powder, ground cumin, oregano, cayenne pepper, black pepper, and vegetable broth to the pot.

Step 6

Bring the mixture to a boil over medium-high heat, then reduce the heat to low and cover. Let it simmer for 30 minutes, stirring occasionally.

Step 7

After 30 minutes, taste and adjust spices as desired, considering the low sodium requirement.

Step 8

Serve hot, garnished with fresh cilantro.

Nutrition Facts

Serving size	(3251.3g)

Amount per serving	% Daily Value*
Calories	2063.2

Total Fat 37.2g	0%
Saturated Fat 5.9g	0%
Polyunsaturated Fat 2.7g
Cholesterol 0mg	0%
Sodium 772.8mg	0%
Total Carbohydrate 292.2g	0%
Dietary Fiber 109.4g	0%
Total Sugars 64.2g
Protein 157.2g	0%

Vitamin D 0IU	0%
Calcium 1014.1mg	0%
Iron 42.0mg	0%
Potassium 9906.4mg	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: 15.7%

Protein: 29.5%

Carbs: 54.8%