Black Bean and Veggie Chili
Soups, Stews & Chili, Mains | 30 Minutes or Less, Budget-minded | Beans, Vegetables
START TO FINISH: 15 minutes
Cooking Notes
Several brands make Texturized Vegetable Protein (TVP). For testing we used Morning Star Farms Meal Starters Grillers ® Recipe Crumbles ™ but other vegetable crumbles also work in this recipe.
Black Bean and Veggie Chili
1 teaspoon olive oil
1/3 cup chopped onion
2 cloves garlic, finely minced
1 cup frozen vegetable crumbles (TVP, see note)*
1 can (14.5 ounces) chili style chopped tomatoes
1 can (15 ounces) reduced sodium black beans, rinsed and drained
2 tablespoons tomato paste
1/2 teaspoon chili powder
Optional toppings: Grated cheese, reduced-fat sour cream, minced cilantro
Heat oil in a medium saucepan over medium heat. Add onion and garlic and cook 2 minutes, or until onion begins to soften, but not brown. Add vegetable crumbles and stir to break up.
Add tomatoes with their juice and beans. Add tomato paste and chili powder and stir well. Reduce heat to low and simmer for 5 to 10 minutes, or until ready to serve. Garnish with toppings, if desired.
Black Bean and Veggie Chili
Feel Good About: Low in calories and fat.
Approximate Values Per Serving: 184 calories (12% from fat), 3 g fat (trace amount saturated), trace amount cholesterol, 11 g protein, 43 g carbohydrates, 8.5 g dietary fiber, 846.5 mg sodium
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