High-Protein Vegan Chili Recipe
Meet your protein needs with this High-Protein Vegan Chili recipe, with 39 grams of plant-based protein and 16 grams of fiber per serving.
Servings: 3 people
Calories: 440kcal
Equipment
- Large saucepan
- Large baking sheet optional (use ceramic or nonstick for oil-free)
Ingredients
- 14 to 16 ounces super firm tofu or extra firm
For the crispy tofu crumbles (optional):
- 1 ½ tablespoons Tamari or coconut aminos (preferably low sodium)
- 3 tablespoons nutritional yeast
- Drizzle of olive oil optional
For the chili:
- Drizzle of vegetable broth or olive oil or water
- 5 teaspoons chili powder
- Salt to taste
- 1 large red onion finely chopped
- 2 large garlic cloves minced
- 1 large poblano chili or small bell pepper, seeded and minced
- 1 small jalapeño seeded and minced
- ¾ teaspoon ground cumin
- 14 ounces diced tomatoes or diced fire-roasted tomatoes, canned, with juice
- ½ cup tomato sauce canned
- 1 teaspoon dried oregano
- 15 ounces black beans or kidney beans, canned, drained and rinsed
- Vegetable broth or water as needed
- 1 tablespoon freshly squeezed lime juice or to taste
- Freshly ground black pepper to taste
- Salt or salt substiture to taste
- ¼ cup finely chopped fresh cilantro or parsley, for garnish (optional)
Instructions
- Prepare the tofu: Dry the block of tofu with a clean dish towel, gently squeezing out any excess water. Shred the tofu using the larger holes on a box grater.
For the meaty tofu crumbles (optional):
- Preheat the oven to 400ºF.Season: Transfer the shredded tofu to a large rimmed nonstick baking sheet. Toss it with tamari, nutritional yeast, and a drizzle of olive oil (if using). Bake at 400ºF for about 20 minutes, or until golden brown, tossing halfway through.
For the chili:
- Meanwhile, cook the aromatics: Heat 1 tablespoon broth or olive oil in a large saucepan or Dutch oven over medium heat. Cook the onion, garlic, poblano, jalapeño, 1 tablespoon chili powder, and cumin, stirring occasionally. Cook for about 5 minutes, or until the onion is just softened. If not baking the tofu crumbles, add them to the saucepan at this time, and cook them with the aromatics, stirring frequently.
- Add the diced tomatoes, tomato sauce, and oregano. Reduce the heat and gently simmer for 10 minutes.
- Add remaining ingredients: Stir in the beans (and baked shredded tofu, if using). Stir to incorporate. Simmer for 10 minutes more, partially covered. Add vegetable broth or water as desired. Add lime juice to taste. Season with salt and pepper.
- Garnish with cilantro, if using.
Notes
- For oil-free: Use vegetable broth in place of olive oil for cooking the aromatics. Bake the tofu without oil on a nontoxic ceramic baking sheet. See my preferred brand here.
- Serve with a whole grain of your choice and my Avocado Crema.
Nutrition
Calories: 440kcal | Carbohydrates: 44g | Protein: 39g | Fat: 14g | Saturated Fat: 3g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 0.3g | Sodium: 380mg | Potassium: 1274mg | Fiber: 18g | Sugar: 8g | Vitamin A: 1689IU | Vitamin C: 70mg | Calcium: 218mg | Iron: 7mg
