Heart-Healthy Chili con Soja

Warm, hearty, and packed with plant-based goodness, Heart-Healthy Chili con Soja is a vibrant spin on traditional chili that’s as nourishing as it is flavorful. Featuring protein-rich soy granules, a rainbow of fresh vegetables, and a medley of bold spices like cumin, chili powder, and smoked paprika, this vegan chili is a wholesome one-pot wonder. Black beans and kidney beans add even more fiber and protein, while canned tomatoes and vegetable broth provide a rich, savory base. Ready in under an hour, this easy recipe is perfect for meal prep or a cozy weeknight dinner. Serve it up with a sprinkle of fresh cilantro and a squeeze of zesty lime for a bright finish to this heart-healthy, family-friendly favorite.

Nutriscore Rating: 85/100

Prep Time:15 mins

Cook Time:40 mins

Total Time:55 mins

Servings: 6

Ingredients

• 1 cup Soy granules
• 2 cups Boiling water
• 1 tablespoon Olive oil
• 1 medium Onion, diced
• 3 units Garlic cloves, minced
• 1 medium Red bell pepper, diced
• 1 medium Green bell pepper, diced
• 1 medium Carrot, finely chopped
• 2 units Celery stalks, chopped
• 28 ounces Canned diced tomatoes
• 2 tablespoons Tomato paste
• 2 cups Vegetable broth
• 1 15-ounce can Black beans, drained and rinsed
• 1 15-ounce can Kidney beans, drained and rinsed
• 2 teaspoons Ground cumin
• 1 tablespoon Chili powder
• 1 teaspoon Smoked paprika
• 1 teaspoon Dried oregano
• 1 teaspoon Ground coriander
• 0.5 teaspoon Salt
• 0.5 teaspoon Black pepper
• 0.25 cup Fresh cilantro, chopped
• 1 unit Lime, cut into wedges

Directions

Step 1

Place soy granules in a bowl and pour 2 cups of boiling water over them. Let them sit for about 10 minutes to rehydrate, then drain any excess water.

Step 2

In a large pot, heat olive oil over medium heat. Add the diced onion and sauté for about 3-4 minutes until it becomes translucent.

Step 3

Add minced garlic and sauté for another minute, stirring frequently to prevent burning.

Step 4

Add the diced red and green bell peppers, chopped carrot, and celery to the pot. Cook for about 5 minutes, or until the vegetables start to soften.

Step 5

Stir in the drained soy granules, canned diced tomatoes, tomato paste, and vegetable broth. Mix well.

Step 6

Add the black beans and kidney beans to the pot and stir to combine.

Step 7

Season the mixture with ground cumin, chili powder, smoked paprika, dried oregano, ground coriander, salt, and black pepper. Stir well to distribute the spices evenly.

Step 8

Bring the chili to a boil, then reduce the heat to low, cover, and let simmer for about 20 minutes, stirring occasionally.

Step 9

Taste and adjust seasoning if needed. Serve hot, garnished with freshly chopped cilantro and lime wedges on the side.

Nutrition Facts

Serving size	3513 grams (3513.0g)

Amount per serving	% Daily Value*
Calories	2489

Total Fat 50.50g	65%
Saturated Fat 10.00g	50%
Polyunsaturated Fat 9.60g
Cholesterol 16mg	5%
Sodium 3658mg	159%
Total Carbohydrate 329.20g	120%
Dietary Fiber 117.80g	421%
Total Sugars 73.20g
Protein 203.30g	407%

Vitamin D 0IU	0%
Calcium 1667mg	128%
Iron 54mg	298%
Potassium 6401mg	136%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 17.6%

Protein: 31.5%

Carbs: 50.9%