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My veggie chili recipe includes textured vegetable protein (TVP), a soy-based, high-protein, fibre-rich meat substitute that resembles ground meat. TVP is ideal and easy to use as a meat-free substitute for ground meat dishes. TVP takes on the flavours of your seasonings, so it is extremely versatile. TVP is a source of magnesium, folate, copper, thiamine, iron, potassium and vitamin B6. It’s available at most grocery stores — look for Bob’s Red Mill brand or soya products in the multicultural sections.

In this recipe, if you don’t want to use TVP, simply add another can of beans — cannellini or pinto are perfect.

Kidney beans are high in fibre, folate, iron, copper, manganese and potassium. They help aid in digestion and support gut and colon health.

Lentils are a protein and fibre rich, plant-based meat alternative, containing B vitamins, zinc, potassium and magnesium. They are antioxidants, anti-inflammatory and neuroprotective to support brain, heart and gut health.

Another great recipe for meal prep — make individual servings in a microwaveable container for a grab-and-go lunch.

Prep Time: 10 minutes / Cook Time: 30 minutes minimum / Makes: 4-6 servings

Ingredients

• 1 cup textured vegetable protein (TVP) — reconstituted in 1½ cups of water
• 2 tablespoons of olive oil
• 1 medium cooking onion — diced
• 2 garlic cloves — minced
• 2 carrots — peeled and diced
• 2 celery stalks — diced
• 1½ tablespoons of chili powder
• 1 teaspoon of onion powder
• 1 teaspoon of garlic powder
• ½ teaspoon of cayenne powder or chili flakes
• 1 28-ounce can of diced tomatoes — look for “no salt” cans
• 1 tablespoon of tomato paste
• 1 540mL/19 fl oz can of kidney beans — drained and rinsed
• 1 540mL/19 fl oz can of lentils — drained and rinsed
• A generous pinch of sea salt
• Generous grinds of fresh black pepper
• 1 tablespoon of fresh lime juice — optional
• 1½ teaspoon of cocoa — optional
• 1 teaspoon of ground cinnamon — optional

How It’s Made

1. Add the TVP to a two-cup measuring cup or bowl and cover with the water. Let sit to rehydrate for 10 minutes.
2. In a large pot, heat the olive oil over medium-high heat. Add the onions and sauté for a minute, add the garlic, carrots and celery and sauté for five minutes until soft.
3. Drain and add the TVP to the pot and stir.
4. Add the spices.
5. Add ½ cup water, diced tomatoes and tomato paste. Stir.
6. Add the beans and stir to combine everything well.
7. Reduce the heat to medium-low, cover and simmer for at least a half-hour.
8. Check after 15 minutes and if it is getting dry, add another ½ cup of water.
9. After 30 minutes, taste and adjust for seasonings to your taste. Optional, and delicious, is to now add lime juice, cocoa — I know it sounds odd, but it gives a rich, earthy taste to the chili — and cinnamon. Simmer for 10 more minutes to allow the flavours to blend in.
10. Serve as is or with some grated cheese and a dollop of yogurt on top.