Tuesday, May 19, 2009


The high protein and low fat per serving in this recipe make it one of my diet favorites. But the variety of textures-- the ground meat feel of the hydrated TVP, the chopped chuck feel of the cremini chunks, the differences between the nutty chickpeas, creamy kidney beans and slightly firmer black bean makes it an all-around favorite whether you're watching your weight or not. 

Of course it's good over brown rice or with corn chips, sour cream, cheddar cheese and chopped raw onion, but if you want the slimmed-down version, I just steam some green beans and ladle the chili over them, top with fresh cilantro and chopped raw onion for a perfect meal-in-a-bowl! 

Twenty 1-cup servings

1 cup TVP

1c boiling vegetable broth

2T oil

2T wheat free tamari

2 c chopped onions

2T chopped garlic

1c chopped green bell pepper

1/2 lb cremini mushrooms cut in quarters

1T cumin

1T ancho chile powder

1 1/2 tsp chipotle chile powder

1T salt 

2T oregano (epazote if possible)

2 28 oz cans crushed tomatoes

1 28 oz can whole tomatoes, roughly chopped

1c chopped cilantro

1/2 lb dry chickpeas, cooked, about 4c

1/2 lb dry kidney beans, cooked, about 3 1/2 c

1/2 lb dry black beans, cooked, about 3 1/2 c

Note: for mild chili, cut chile powders by half.

Mix TVP and broth. Let sit until liquid is absorbed.

In large pot sprayed with cooking spray, add TVP and all but tomatoes, cilantro, beans.

When onions are translucent, add beans.

After stirring well, add tomatoes and cilantro.

Cook on medium 30 mins or low 2 hours (preferred), stirring every 15 mins.

For thicker gravy, blend part of beans and pour back into chili.

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