Like the taste of chili con carne but don’t want to eat the meat?
Try this plant-based, stove-top Chili Non Carne recipe and enjoy the tasty benefits of chili peppers and a powerful protein and fiber punch.
Creative Cooking for the Health-Conscious Gourmet
Low-Fat | NO-Cholesterol | High Fiber | High-Protein
Chili non Carne Recipe
Enjoy a bowl of this warming chili that skips the carne (meat) and uses a plant-based meat substitute to replicate the texture and substance of beef. This chili provides plenty of protein, fiber, vitamins and minerals without the saturated fat and cholesterol of red meat.
Ingredients:
½ onion, chopped
1 clove garlic, diced
2 tb olive oil
1 tsp cumin
2 Tb Chili powder
1 tsp oregano
1 tsp basil
½ tsp cinnamon
½ tsp cayenne pepper
½ tsp salt
1 4-oz can diced roasted green chilis
½ red bell pepper, chopped
1.5 cups Gardein™ Plant-Based Ground Be'f (or 2 servings of other plant-based meat substitute)
1 15-oz can diced tomatoes
2 15-oz cans beans, drained and rinsed – use any combination of dark or light red kidney beans and pinto beans,
1 cup low sodium vegetable broth
2 tb masa harina
½ tsp lime juice
Garnishes such as with sliced jalapeno, shredded cheese, scallions, parsley, and cilantro
Directions:
Sauté diced onion in olive oil until translucent, 3-5 minutes
Add chopped garlic and cook for 1 minute
Stir in dry spices: cumin, Chili powder, oregano, basil, cinnamon, and cayenne
Add canned green chilis, red bell pepper and 2 tb of water. Stir, cover, and turn off heat. Allow flavors to meld for 5-10 minutes
Add plant-based meat and cook on low heat covered for 5 minutes
Add canned tomatoes with liquid, drained beans, vegetable broth and salt. Bring to a boil, reduce heat and simmer for 30 minutes.
Stir in Masa harina to thicken
Simmer for an additional 15-30 minutes, stir occasionally. Taste and add more chili powder as needed
Add lime juice just prior to serving
NOTES: Appropriate for low fat, no cholesterol, high protein, and high fiber diet regimens.
Nutritional Information:
Serves 5
Calories 246, Total Fat 7g, Saturated Fat 0.9 g, Cholesterol 0mg, Total Carbohydrate 32g, Dietary fiber 11g, Protein 16g, Potassium 744mg, Sodium 675mg
Chef and Author: Mary B Grosvenor, MS, Registered Dietitian
Medically Reviewed by FibonacciMD editors.
More about chili
Check out the article "Chilly Outside? Reach for a Bowl of Chili" and find out why chili is the ultimate cold-weather comfort food. Explore its health benefits, and uncover the nutritional value not only of a bowl of chili but also of its star ingredient—the mighty chili pepper.