Mediterranean Diet Chili con Soja

Elevate your plant-based meal game with this hearty and flavorful Mediterranean Diet Chili con Soja. Packed with protein-rich soy granules, kidney beans, and chickpeas, this chili is a nutrient powerhouse that’s perfect for both vegans and omnivores alike. Infused with the bold flavors of smoked paprika, cumin, oregano, and a medley of fresh vegetables like zucchini and red bell pepper, this dish offers a wholesome, Mediterranean-inspired twist on classic chili. Simmered in crushed tomatoes and vegetable broth, it achieves a rich, savory depth that will warm your soul. Ready in just an hour and topped with vibrant parsley, this one-pot wonder is as easy as it is satisfying, perfect for busy weeknights or casual entertaining. Serve it with whole-grain bread or a fresh green salad for a complete, heart-healthy meal!

Nutriscore Rating: 86/100

Prep Time:20 mins

Cook Time:40 mins

Total Time:60 mins

Servings: 6

Ingredients

• 2 tablespoons olive oil
• 1 large, diced onion
• 1 medium, diced red bell pepper
• 1 medium, diced zucchini
• 3 minced garlic cloves
• 1 teaspoon dried oregano
• 1 teaspoon ground cumin
• 1 teaspoon sweet paprika
• 14 ounces crushed tomatoes
• 2 cups vegetable broth
• 2 cups cooked soy granules
• 15 ounces, drained and rinsed canned kidney beans
• 15 ounces, drained and rinsed canned chickpeas
• 1 teaspoon smoked paprika
• 1 teaspoon salt
• 0.5 teaspoon freshly ground black pepper
• 1 bay leaf
• 0.25 cup, chopped for garnish fresh parsley

Directions

Step 1

In a large pot, heat the olive oil over medium heat. Add the diced onion and cook until it becomes translucent, about 5 minutes.

Step 2

Stir in the red bell pepper, zucchini, and garlic. Sauté for another 5 minutes until the vegetables start to soften.

Step 3

Add the dried oregano, ground cumin, and sweet paprika to the pot. Stir well and cook for about 1 minute to release the spices' aromas.

Step 4

Pour in the crushed tomatoes and vegetable broth. Stir to combine.

Step 5

Add the cooked soy granules, kidney beans, chickpeas, smoked paprika, salt, black pepper, and bay leaf. Stir everything together.

Step 6

Bring the chili to a gentle boil, then reduce the heat to low. Cover the pot and let it simmer for 25-30 minutes, stirring occasionally.

Step 7

Remove the bay leaf before serving. Adjust the seasoning if necessary.

Step 8

Garnish the chili with freshly chopped parsley before serving.

Nutrition Facts

Serving size	2797.7 grams (2797.7g)

Amount per serving	% Daily Value*
Calories	2152

Total Fat 50.00g	64%
Saturated Fat 7.90g	40%
Polyunsaturated Fat 4.20g
Cholesterol 0mg	0%
Sodium 7690mg	334%
Total Carbohydrate 295.50g	107%
Dietary Fiber 94.00g	336%
Total Sugars 75.90g
Protein 147.90g	296%

Vitamin D 0IU	0%
Calcium 1100mg	85%
Iron 47mg	260%
Potassium 7993mg	170%

*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: 20.2%

Protein: 26.6%

Carbs: 53.2%