High Protein Vegetarian Chili made with TVP (textured vegetable protein) and black beans, simply flavored with salsa, fresh herbs and basic spices, cooked in an Instant Pot for the ease and consistency.
Colder months call for warm comforting wholesome meal. Meal that is easy and comes together effortlessly. I am a saucy soupy spicy one pot meal kind of gal. And all I can think of that checks all those boxes is simply chili. The classic chili is made with lot of meat, beans, spices and tangy canned veggies. This one pot meal is easy to make and does not require lot of efforts.
For vegetarians chili does not really pack enough protein if it is only made with only beans. Unless it is made with some sort of plant based protein. Plant based protein like TVP (textures vegetarian protein) that is simply one ingredient plant protein made with dehydrated soy granules. These dry soy granules soak up crazy amount of flavors when its is cooked right way. Making chili with TVP is one of the best ways to use it in my opinion
There is usually a process when it comes to cooking TVP, dehydrated soy granules. Usually you soak them in hot water for few minutes, then squeeze out the water and then cook it with some sort of flavorful liquid/spice/gravy. Honestly I find the process a bit lengthy, which is the reason I have been making this chili recipe the easiest way possible.
I simply cook dry TVP and dry black beans in an Instant pot with decent amount of salsa and some dry spices. This way you avoid the lengthy TVP cooking process as well as canned black beans. This way of cooking TVP brings tons of flavor to the chili. The dehydrated soy granules soak up tons of flavors when you cook it in dry form with flavored liquid. This recipe is great for meal prepping. Make a big batch on weekend and enjoy throughout the week. This TVP chili also freezes and defrosts really well.
Now that we know this TVP chili has decent amount of protein and fiber, let’s talk about the toppings. Many of you might disagree with me but for chili is all about the toppings. I like adding few things to add even more protein to this deliciousness.
For example, I swap sour cream with fat free greek yogurt that I thin down with a little water and squeeze of lemon. Adding freshly shredded sharp cheddar cheese adds creaminess and of course a touch of protein. And same goes with protein chips like Quest, not only it adds more protein but also adds crunch. Last but not least, some crunchy veggies like onions, pepper, lettuce, pickled jalapeños etc takes this simple dish to the next level.
If you are not a big fan of adding lot of toppings, you can simply eat it as is or pair it with some corn bread. I also have Quinoa & Beans Vegan Chili – Instant Pot on my blog that is just as good and does not contain soy, in case you are sensitive to soy! I highly suggest you try this High Protein Vegetarian Chili (TVP) recipe. I guarantee this will end up in your weekly rotation during colder months. If you end up making it and liking it, leave me a comment below or tag me on Instagram @myvegetarianroots. I would love to get your feedback.
Happy & Healthy Eating!
High Protein Vegetarian Chili (TVP)
Ingredients
- 2 tbsp Avocado Oil
- ¼ cup Chopped Yellow Onion
- ¼ cup Chopped Green Peppers
- ¼ cup Chopped Scallions
- 1 Finely Chopped Jalapeno or Serrano for more heat
- 1 tbsp Minced Garlic
- 2 cup Salsa I used Kirkland Signature Organic Salsa, Medium
- 1 cup Uncooked Black Beans preferably washed and soaked for 6-8 hours
- 1 cup Bob's Mill TVP (Textured Vegetable Protein) aka dehydrated Soy Crumbs
- 3 cup Vegetable Broth or Water 4 cups of using un soaked black beans
- 1¼ tsp Salt
- ¼ tsp Black Pepper Powder
- ½ tsp Dry Oregano
- ½ tsp Garlic Powder
- ½ tsp Onion Powder
- ½ tsp Cayenne Pepper Powder
- ½ tsp Smoked Paprika
- 2 tbsp Taco Seasoning I used Trader Joe's taco seasoning
Instructions
- Wash and soak dry black beans for upto 8 hours. You can simply skip soaking, the cook time will be more for unsoaked beans (mentioned below).
- Put instant pot on saute mode. Add in 2 tbsp of oil.
- Once oil is warm, add in chopped onion, pepper, scallion, jalapeno/serrano and minced garlic. Saute for couple of minutes, do not burn it.
- Once veggies are sauteed, add in 2 cups of salsa along with other spices mentioned above, salt, pepper, garlic powder, onion powder, cayenne pepper, paprika, dry oregano, and taco seasoning. Mix well and cook for few seconds.
- Add in black beans without any water. Mix well.
- Add in 3 cups (4 cups of using unsoaked black beans) of vegetable broth or water, mix well then add in dry TVP (textured vegetable protein). Mix really well and bring it to simmer.
- Once simmering, give it a good stir then close the IP lid with valve sealed.
- Set IP on high pressure and cook for 35 minutes if black beans were soaked. For unsoaked black beans the cook time will be 50 minutes.
- Once cook time is complete, let IP release pressure naturally all the way through.
- Once done, serve it with choice of toppings. I like to top mine with onion, green pepper, scallions, cilantro, tomatoes, lettuce, cheddar cheese, pickled jalapeno, thinly sliced lettuce and thinned down plain greek yogurt mixed with lemon juice. Adding protein chips like Quest will add crunch as well as more protein, or simply use choice of tortilla chips.
