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Kidney and Black Bean Chilli Recipe

Looking for an easy Kidney and Black bean Chilli recipe? Learn how to make Kidney and Black bean Chilli using healthy ingredients.


Submitted by yllota

Makes 8 servings



Quick no-meat, meat lover proof chilli with hidden veggies. Great for social gatherings envolving vegeratians and non vegetarians, and also for sneaking a bit of veggies into picky kids diets.

Recipe Ingredients for Kidney and Black bean Chilli

1 cup TVP
520 grams Black Beans Canned
400 grams Tomatoes Whole Peeled
700 grams Tomato Puree
280 grams Corn, Sweet, Yellow
520 grams Beans, Kidney, Red, Mature Seeds, Canned
2 cloves, raw Garlic
1 cloves, raw Garlic
1 medium (2-1/2" dia) Onions
1 small (5-1/2" long) Carrots
1 tbsp Olive Oil
1/2 medium Squash, Summer, Zucchini, Includes Skin

Recipe Directions for Kidney and Black bean Chilli

  1. I didn't log the spices since they have pretty much no calories, but I add chilli powder, cayenne pepper or red pepper flakes for extra hotness if wanted and sometimes a bit extra cumin.

  2. Hydrate the TVP for half an hour in warm water or stock (use chicken broth if you don't care about vegetarianism much but still want to use the TVP for its nutrition values and price - it will make tvp taste a bit more like meat). Drain the protein and squeeze it to get rid of all that water.

  3. In a large pan heat olive oil with the minced onion and garlic until soft and fragrant. Add grated carrot, spices, coarse salt and ground pepper and stir. Add zucchini and tvp, stirring to coat with spice mixture. Add tomatoes, tomato paste,and if needed 1 cup of water. Simmer for at least 10 minutes or until carrots and zucchini are soft. Add beans and corn and simmer some more, until thickened. Check and adjust seasonings, simmer some more if any adjustments are made and serve.

  4. Tips and notes:

  5. I registered this with TVP, corn and the veggies because I'm going to make it that way, for less fat and better nutrition, respectively. Feel free to use ground beef, remove the corn and the veggies or even increase the veggies, the possibilities are endless. This is already a variation of martha stewart's vegetarian black-bean chili, which I love and has no meat or TVP, I just altered it because I feel I should eat more protein.

  6. Oh, and it freezes beautifully.

Categories

Beans, Main Dish, Mexican, Super Bowl, Advance, Vegetarian

Nutrition Facts
Serving Size 350.4g
Amount Per Serving
Calories
266
Calories from Fat
21
% Daily Value*
Total Fat
2.3g
4%
Saturated Fat
0.4g
2%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
445mg
19%
Potassium
588mg
17%
Total Carbohydrates
45.0g
15%
Dietary Fiber
13.0g
52%
Sugars
12.8g
Protein
16.6g
Vitamin A 48% Vitamin C 34%
Calcium 9% Iron 26%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
95% confidence
B+
  Good points
  • Low in saturated fat
  • No cholesterol
  • High in dietary fiber
  • High in vitamin A
  • High in vitamin C
  •   Bad points
  • High in sugar
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