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Two-bean chili with ground soy |
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Using two varieties of beans makes this dish full-bodied. I like to eat this on its own or serve it over some brown rice or a baked potato.
- 2 tsp vegetable oil
- 1 1/2 cups chopped onion
- 1 cup canned corn, drained
- 2 tsp crushed garlic
- 8 oz soy-based ground beef substitute
- 1 cup canned red kidney beans, drained and rinsed
- 1 cup canned chickpeas, drained and rinsed
- 2 cups tomato sauce (can be store-bought spaghetti sauce)
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- 1 cup vegetable stock
- 2 tsp chili powder
- 1 1/2 tsp dried basil
- 1 tsp granulated sugar
- 1/2 tsp ground cumin
- 1/2 cup shredded aged cheddar cheese
- 1/4 cup low-fat sour cream
- 3 Tbsp chopped fresh basil
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- Lightly coat a nonstick skillet with cooking spray, add the oil and set over medium heat. Add the onion and sauté for 3 minutes or until soft. Stir in the corn and garlic and cook for another 5 minutes, or until the corn is browned, stirring occasionally. Add the ground soy and sauté for 2 more minutes.
- Add the kidney beans, chickpeas, tomato sauce, stock, chili powder, dried basil, sugar and cumin. Bring to a boil, cover and reduce the heat. Simmer for 20 minutes or just until mixture is thickened.
- Garnish with cheese, sour cream and fresh basil.
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Nutritional Analysis per Serving
| Calories |
439 |
| Protein |
28 g |
| Fat |
9.6 g |
| Saturated Fat |
4 g |
| Carbohydrates |
60 g |
| Cholesterol |
18 mg |
| Sodium |
500 mg |
| Fiber |
16 g |
Prep Time: 10 minutes
Cook Time: 30 minutes
Make Ahead:Can be made up to 2 days in advance. Reheat in a saucepan until warmed through.
Serves 4
Nutrition Watch:Use low-fat sour cream — 1 Tbsp of regular sour cream has 4.5 g of fat, whereas 1 Tbsp of low-fat sour cream has 1.5 g of fat.
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