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.
1. 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.
2. 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.
3. Garnish with cheese, sour cream and fresh basil.
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)
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
Nutritional Analysis per Serving
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.
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.