Double Soy Chili with Zucchini and Corn
30 Minutes or less. This 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.
Ingredients
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1 tablespoon olive oil
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1 teaspoon whole cumin seeds, optional
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1 cup diced onion
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1 teaspoon minced garlic
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1 8-ounce package tempeh, crumbled or finely chopped
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2 15-ounces cans diced tomatoes with green chilies, undrained
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2 teaspoons chili powder, or to taste
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1 zucchini, diced
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1 15-ounce can organic black soybeans, drained with liquid reserved
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Salt to taste
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1 cup frozen corn kernels
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1/3 cup coarsely chopped, tightly packed fresh cilantro
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3 tablespoons sour cream for garnish
Directions
1.
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.
2.
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.
3.
To serve, adjust seasonings, and ladle into bowls. Garnish each portion with a dollop of sour cream.
Tips:
Wine Suggestions: 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.
Nutrition information
Calories 250, Total Fat 7 g, Saturated Fat 1 g, Cholesterol 5 mg, Sodium 560 mg, Carbohydrate 31 g, Fiber 9 g, Protein 15 g, Sugars 13 g
Percent Daily Values are based on a 2,000 calorie diet
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