30 Minutes or lessThis unusual chili uses both black soybeans and finely chopped tempeh, giving it a hearty taste and texture. Serve the chili on its own or over brown rice.
- 1 Tbs. olive oil
- 1 tsp. whole cumin seeds, optional
- 1 cup diced onion
- 1 tsp. minced garlic
- 1 8-oz. pkg. tempeh, crumbled or finely chopped
- 2 15-oz. cans diced tomatoes with green chilies, undrained
- 2 tsp. chili powder, or to taste
- 1 zucchini, diced
- 1 15-oz. can organic black soybeans, drained with liquid reserved
- 1 cup frozen corn kernels
- 1/3 cup coarsely chopped, tightly packed fresh cilantro
- 3 Tbs. sour cream for garnish
Heat olive oil in a large saucepan over high heat. Stir in cumin seeds, if using, and toast for about 10 seconds. Stir in onion and garlic, and cook over medium-high heat, stirring often, until lightly browned, for about 5 minutes.
Stir in tempeh, tomatoes with liquid and chili powder. Add zucchini, soybeans and salt. Cover, and cook over medium heat, stirring occasionally, until zucchini is almost tender, for about 8 minutes. Stir in corn, and cook for 1 minute more. If mixture becomes dry, stir in reserved soybean liquid, as needed. Stir in cilantro.
To serve, adjust seasonings, and ladle into bowls. Garnish each portion with a dollop of sour cream.
The Australian Yellow Tail Shiraz is a delightful red that’s not too heavy for this healthful dish. The Shiraz is bold enough for the spices in this chili, yet light enough not to overwhelm it.
- Calories: 250
- Carbohydrate Content: 31 g
- Cholesterol Content: 5 mg
- Fat Content: 7 g
- Fiber Content: 9 g
- Protein Content: 15 g
- Saturated Fat Content: 1 g
- Sodium Content: 560 mg
- Sugar Content: 13 g