High Protein Vegetarian Chili

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%