Vegan/Vegetarian Quinoa Chili

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This recipe is warm and filling for those cool nights ahead of us. It is packed with various sources of plant-based proteins: quinoa, red kidney beans, chickpeas, and textured vegetable protein (TVP). This recipe also passed the test with my dad (a meat-eater)… he absolutely loved it! I calculated the nutrition facts based on 12 servings and you will get ~170 calories per serving/bowl.

You can also make this recipe not vegetarian by removing the TVP and swapping for ground chicken or turkey. Why not ground beef? Ground beef is higher in saturated fats and calories and I do not consider this a lean source of protein. However, everything in moderation is key to a healthy lifestyle! 

Note: If you are swapping to add ground meat to your chili instead of plant-based proteins, cook in a skillet first and then add into the large pot when it in fully cooked. Also, you may need to add a bit extra broth so that it does not get way too chunky.

What you will need: (Serves ~12-14 bowls)

  • 2 tbsp olive oil
  • 1 large green pepper, chopped
  • 1 large red pepper, chopped
  • 1 large yellow pepper, chopped
  • 1 red onion, chopped
  • 1 clove of crushed garlic
  • 1.5 cups sliced mushrooms

*Saute the above ingredients first.

  • 2 cans diced tomatoes (500 mL)
  • 2 cups vegetable broth
  • 1/2 cup uncooked quinoa
  • 1/2 cup + 2 tbsp TVP (found at bulk barn)
  • 1.5 cup chickpeas
  • 2 cups red kidney beans
  • 3/4 cup frozen corn niblets
  • 3.5 tbsp chili powder
  • 1 1/2 tsp cumin
  • 1/4 tsp paprika
  • 3 cloves of garlic, crushed
  • Ground sea salt to taste
  • Ground pepper to taste
  • 1 tsp garlic powder
  • 1 tsp italian seasoning
  • 1/2 tsp garlic powder

Directions:

  1. Saute the top bundle of vegetable ingredients in a skillet on medium-high heat first (with regular mixing).
  2. While your vegetables are cooking, prepare a large pot. Add you tomatoes, veg broth, uncooked quinoa, and TVP. Let this sit on medium heat to begin to cook the quinoa and TVP.
  3. After ~10-12 minutes of sauteeing of the vegetables, when they are finished, you can add them to the large pot. Stir in with the other ingredients.
  4. Add in the rest of your seasonings and beans to the large pot.
  5. Lower the burner temperature to low after ~10 more minutes of cooking everything together.
  6. Allow the chili to simmer for at least an hour to bring all the flavours out.
  7. You can eat immediately, store in the refrigerator or freezer for later consumption. Enjoy!

Nutrition Facts per serving (based on 12 servings): 170 calories, 3.9g fat, 25g carbohydrate, 8g protein. 

 

 

Hearty Turkey Chili

turkeychili

Ingredients (serves 12):
2 cans crushed tomatoes
1 can tomato paste
1 can kidney beans, rinsed & drained
1 can chickpeas, rinsed & drained
1 red pepper, chopped
1 red onion, chopped
1.5 cups mushrooms, chopped
1 package (450g) ground turkey
1 tbsp olive oil
4 tbsp chili powder
1 tsp cayenne pepper
2 garlic gloves, crushed
1 tsp oregano

Directions:
1. Start by heating a skillet with 1 tbsp of olive oil. Add in the ground turkey and sprinkle with 1 tbsp chili powder. Cook until done on medium-high heat (when no pink throughout ~15 mins).
2. In a large pot on medium heat, combine the crushed tomatoes, tomato paste, kidney beans & chickpeas (MAKE sure you wash and drain them).
3. When turkey is finished, add it to the pot.
4. In the same skillet, sauté the onion, peppers, and mushrooms ~7 minutes. Add them to the pot when finished.
5. Add in spices – 3 tbsp chili pepper, 1 tsp cayenne pepper, 2 crushed garlic cloves, 1 tsp oregano.
6. Bring to a boil. Then allow to simmer for at least ~30 minutes on low heat.
7. Ready to eat 🙂 I usually add parmesan on top of mine…. because who doesn’t love parmesan?

Nutrients Per Serving:

Calories: 220kcal/serving
Fat: 4.2g/serving
Carbohydrate: 29g/serving
Protein: 20g/serving
Sugars: 4.3g/serving