Easy Veggie Chili (with TVP)
As seen in my article on @YorkRegion and my Metroland / Torstar Column: RENATA’S TABLE: Serve up a delicious meal with vegetable chili
Veggie Chili is a wonderful way to have a cozy, delicious and nutritious meal, especially on a cold winter day. Filled with healthy ingredients, it simmers on the stove top until you are ready to serve. Top with grated cheese and a dollop of yogurt for extra goodness!
We all know how important it is to incorporate protein and plant-based meals in your diet and with the price of groceries these days, it make good sense for your wallet as well as for your health. My veggie chili recipe includes Textured Vegetable Protein (TVP), a affordable soy-based high-protein, fibre-rich meat substitute, that resembles ground meat. TVP is ideal and easy to use as a meat-free substitute for ground meat dishes. TVP takes on the flavours of your seasonings so it is extremely versatile. TVP is a source of magnesium, folate, copper, thiamin, iron, potassium and vitamin B6. TVP is available at most grocery stores in their gluten free or health food section or look for soya products in the multi-cultural sections.
In this recipe, if you don’t want to use TVP, simply add another can of beans – Cannellini or pinto are perfect.
Kidney Beans are high in fibre, folate, iron, copper, manganese and potassium. They help aid in digestion and support gut and colon health.
Lentils are a protein and fibre rich, plant-based meat alternative, containing B vitamins, zinc, potassium and magnesium. They are antioxidants, anti-inflammatory and neuroprotective to support brain, heart and gut health.
Another great recipe for meal prep – make individual servings in a microwavable container for a grab-and-go lunch.
As always, when you make this recipe, I would love to see your creation so please post a photo of your Easy Veggie Chili (with TVP) goodness and tag my IG account #RenataCollective or leave a comment with your thoughts!
Prep Time: 10 minutes / Cook Time: 30 minutes minimum / Makes: 4-6 servings
Ingredients
1 Cup Textured Vegetable Protein (TVP) – reconstituted in 1½ cups of water or veggie bouillon
2 Tablespoons Olive Oil
1 Medium Cooking Onion - diced
2 Garlic Cloves - minced
2 Carrots – peeled and diced
2 Celery Stalks – diced
1½ Tablespoons Chili Powder
1 teaspoon Onion Powder
1 teaspoon Garlic Powder
½ teaspoon Cayenne Powder or Chili Flakes
1 28oz Can Diced Tomatoes – look for ‘no salt’
1 Tablespoon Tomato Paste
1 540mL/19 fl oz Can Kidney Beans – drained and rinsed
1 540mL/19 fl oz Can Lentils – drained and rinsed
A generous Pinch of Sea Salt
Generous Grinds of fresh Black Pepper
1 Tablespoon Fresh Lime Juice – optional
1½ teaspoon Cocoa – optional
1/2 teaspoon Ground Cinnamon - optional
How It’s Made
Add the TVP to a 2-cup measuring cup or bowl and cover with the water or bouillon (which gives it a bit more flavour). Let sit to rehydrate for 10 minutes. The water will mostly be absorbed after 10 minutes.
In a large pot, heat the olive oil over medium high heat. Add the onions and sauté for a minute, add the garlic, carrots and celery and sauté for 5 minutes until soft.
Drain and add the TVP to the pot and sauté for a couple of minutes to roast the TVP a bit.
Add the spices.
Add ½ cup water, diced tomatoes and tomato paste. Stir.
Add the beans and stir to combine everything well.
Reduce the heat to medium low, cover and simmer for at least a half hour.
Check after 15 minutes and if it is getting dry, add another ½ cup of water.
After 30 minutes, taste and adjust for seasonings to your taste. Optional, and delicious, is to now add lime juice, cocoa – I know, it sounds odd but it gives a rich earthy taste to the chili, and cinnamon. Simmer for 10 more minutes to allow the flavours to blend in.
Serve as is or with some grated cheese and a dollop of yogurt on top.
Enjoy
