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September 28, 2011

Twenty-Minute Chili

A good choice for a quick, hot supper

Margo DeMello

  • Quick and filling. Michelle Riley/The HSUS

Serves 2

1/2 tablespoon olive oil
1/4 medium yellow onion, chopped finely
1 clove garlic, crushed or minced
1/4 bell pepper, chopped
1/2 tablespoon chili powder
1/2 tablespoon cayenne
1/2 teaspoon ground cumin
salt and pepper to taste
1-1/3 cups (300g) soy hamburger crumbles
Half a 15-ounce can (225g) crushed tomatoes
1 cup (225g) cooked kidney beans, drained (half a 15-ounce can/225g)

In a large nonstick saucepan, heat the oil over medium heat. Sauté the onions, garlic and bell pepper for three minutes or until the onion turns translucent.

Add the chili powder, cayenne, cumin, salt and pepper. Cook for another two minutes.

Add the burger crumbles, tomatoes and kidney beans. Bring the mixture to a boil. Cover and simmer for another 10 minutes. If you find that the chili is too thick, add 1/4 (60ml) to 1/2 (120ml) cup of water.

Nutrition

Per serving:

Calories: 244
Fat: 5 grams
Fiber: 13 grams
Protein: 25 grams
Carbs: 31 grams

Recipe courtesy of Margo DeMello, Low-Carb Vegetarian.

For even more vegetarian recipes, check out VegRecipes.org.

Read more from the Guide to Meat-Free Meals

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