Looking for a meatless protein boost? Try out this recipe for high protein vegetarian chili by The Rodale Whole Foods Cookbook which uses black soybeans and texturized vegetable protein found in natural foods stores. Mushrooms and tomatoes lend an umami kick without needing meat.
High Protein Vegetarian Chili
Ingredients
- 1 cup dried shiitake mushrooms
- 2 1/2 cups warm water
- 2 tablespoons olive oil
- 1 large onion, finely chopped
- 1 large carrot, quartered lengthwise and thinly sliced crosswise
- 3 cloves garlic, slivered
- 1 tablespoon minced fresh ginger
- 3 cups cooked black soybeans
- 1 3/4 pounds butternut or kabocha squash, peeled and cut into 1-inch chunks (4 1/2 cups)
- 1 can (28 ounces) crushed tomatoes
- 1 1/2 cups (3 ounces) texturized vegetable protein (TVP; such as Bob’s Red Mill)
- 2 teaspoons ancho chili powder
- 1 teaspoon salt
Directions
In a medium bowl, soak the mushrooms in the warm water. Let stand until the mushrooms are rehydrated and tender, about 30 minutes. Using your fingers, scoop the mushrooms out of the liquid. Strain the liquid through a fine-mesh sieve and set aside. Disgard the stems and thinly slice the mushrooms.
In a 5-quart Dutch oven or large saucepan, heat the oil over medium heat. Add the onion, carrot, garlic, and ginger, and cook, stirring frequently, until the onion is tender, about 12 minutes Add the mushrooms and their soaking liquid, the beans, squash, tomatoes, TVP, ancho chili powder, and salt, and bring to a boil. Reduce to a simmer, cover, and cook until the squash is tender, about 30 minutes.
Nutrition Information
Serves: 8 | Serving Size: 1/8 of dish
Per serving: Calories: 279; Total Fat: 8g; Saturated Fat: 1g; Monounsaturated Fat: 3g; Cholesterol: 0mg; Sodium: 475mg; Carbohydrate: 35g; Dietary Fiber: 13g; Sugar: 6g; Protein: 21g
Nutrition Bonus: Potassium: 1350mg; Iron: 36%; Vitamin A: 262%; Vitamin C: 54%; Calcium: 21%
This recipe is from The Rodale Whole Foods Cookbook, courtesy of Fitbie.com. Fitbie is a diet and fitness destination for eating tips and workout advice to inspire you to reach the next level on your fitness journey. Follow Fitbie on Twitter, Facebook, Pinterest or Instagram.
