Double Soy Chili with Zucchini and Corn

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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.

  • PER SERVINGServings

Ingredients

  • 1 Tbs. olive oil
  • 1 tsp. whole cumin seeds, optional
  • 1 cup diced onion
  • 1 tsp. minced garlic
  • 1 8-oz. pkg. tempeh, crumbled or finely chopped
  • 2 15-oz. cans diced tomatoes with green chilies, undrained
  • 2 tsp. chili powder, or to taste
  • 1 zucchini, diced
  • 1 15-oz. can organic black soybeans, drained with liquid reserved
  • Salt to taste
  • 1 cup frozen corn kernels
  • 1/3 cup coarsely chopped, tightly packed fresh cilantro
  • 3 Tbs. sour cream for garnish

Preparation

  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.


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

  • Serving Size: SERVES 5
  • Calories: 250
  • Carbohydrate Content: 31 g
  • Cholesterol Content: 5 mg
  • Fat Content: 7 g
  • Fiber Content: 9 g
  • Protein Content: 15 g
  • Saturated Fat Content: 1 g
  • Sodium Content: 560 mg
  • Sugar Content: 13 g