Perfect and High-Protein Chili Non-Carne

During crazy times like these, I love preparing warm, satisfying, and especially comforting dishes.

Dishes that make me feel like everything is going to be okay. That the world will keep turning tomorrow.

There's something soothing about a large pot filled with a warm and nutritious stew. Don't you think?

I feel like nothing bad can happen when there's a pot simmering on the stove.

While filming the video for this post, I was so glad I had a pantry full of legumes.

You know, in tough times, you can always count on legumes:

They are cheap, nutritious, have a long shelf life, and are incredibly filling.

And let's be honest, you can make a wide variety of delicious foods from them.

This time, I chose to make a rich and tasty Chili Non-Carne.

A stew rich in deep, bold flavors that are perfect for challenging times like these.

This stew is rich in protein and dietary fiber, and when served with a whole-wheat tortilla or rice, it becomes a complete and nutritious meal.

A Bit About Chili Non-Carne

The recipe is based on soy crumbles (also known as TVP - Textured Vegetable Protein) that I bought in bulk at a health food store. Soy crumbles are the fiber left over during the production of tofu or soy milk, which are then dried, packaged, and sold. They are exceptionally rich in protein and dietary fiber. I highly recommend buying a large quantity and keeping it in the cupboard since the shelf life is very long.

And to answer your question – no, I don't soak the soy crumbles in water before cooking; I let them soak in the sauce during the cooking process.

In addition to the soy crumbles, I added cooked red kidney beans. You can use beans you cooked yourself, canned, or packaged and frozen beans.

To provide flavor and aroma, I used a variety of basic aromatic vegetables and spices. If you don't like a certain vegetable or spice, feel free to swap it for something you do like.

The soy crumbles and beans will happily absorb all the wonderful flavors.

Nutritional Values:

One serving (out of 6) of Chili Non-Carne weighing 215g:

• 240 kcal
• 18g Protein
• 34g Carbohydrates
• 4g Fat

With 1 cup of cooked white rice (146g):

180 kcal

4g Protein

39g Carbohydrates

1g Fat

One whole-wheat tortilla (45g) contains:

78 kcal

2.2g Protein

12.1g Carbohydrates

2.2g Fat

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Print

Perfect Chili Non-Carne

Prep Time 10 minutes

Cook Time 30 minutes

Servings 6 servings

Calories 222 kcal

Ingredients

• 500 g cooked red kidney beans 2 cups
• 100 g dry soy crumbles (not soaked) 1 cup
• 20 g olive oil 2 tbsp
• 1 onion diced
• 4 cloves garlic, minced
• 1-2 carrots diced
• 2 celery stalks diced
• 1 red bell pepper diced
• 400 g crushed tomatoes
• 100 g tomato paste approx. 3 tbsp
• 2 tbsp paprika
• 1 tbsp cumin
• 1/2 tbsp red chili flakes
• 1 tsp salt
• 2 cups water 480 ml

Instructions

1. If you haven't cooked the beans yet, see the note below.

2. In a deep pot, heat the olive oil and sauté the onion for 2-3 minutes until golden.

3. Add the carrots, celery, bell pepper, and garlic; sauté for a few mins on low heat.

4. Add the soy crumbles, paprika, cumin, chili flakes, and salt. Stir and sauté for another 1-2 minutes.

5. Add the beans, tomato paste, crushed tomatoes, and water.

6. Stir well and bring to a boil.

7. Cook on low heat for about half an hour.

8. Serve with slices of fresh hot chili, cilantro, and avocado.

Recipe Video

Notes

How to cook red kidney beans:

The night before, soak the red beans in water until completely covered.

The next morning, drain the soaking water and transfer the beans to a deep pot.

Add water until covered along with a teaspoon of baking soda and cook for 20-30 minutes until soft.