Hearty Meatless Chili

Looking for a comforting and filling meal that’s packed with flavor and nutrients? This Hearty Meatless Chili is just the answer. Made with a satisfying blend of beans, tofu, and bold spices, this chili offers a deliciously rich texture without any meat – you won’t even miss it! Perfect for a cozy night in, it’s brimming with plant-based protein, fiber, and antioxidants to keep you feeling nourished and full. From its smoky spices to the subtle sweetness of winter squash, each ingredient brings a unique, anti-inflammatory benefit to the table, making it a go-to dish for anyone seeking a wholesome, well-balanced meal. Whether enjoyed on its own or with a garnish of green onions and dairy-free yogurt, this chili is a deliciously hearty choice for fall. Pair it with our Whole Grain Honey Cornbread to make it a complete meal!

Hearty Meatless Chili

• Recipe by: Melanya Kushla, MS, RD, CHES at Taste & Thrive LLC
• Yield: 4 servings
• Serving Size: 2 cups

Ingredients

• 1 Tablespoon olive oil, divided
• 2 cups diced onion (about 1 medium onion)
• 4 cloves garlic, minced
• 6 ½ cups diced tomatoes (2 x 28 oz cartons or BPA-free cans, such as POMI or Muir Glen)
• 3 cups cooked black beans
• 1 cup pumpkin, butternut squash, or acorn squash puree
• Zest of 1 lime
• 3 Tablespoons chili powder
• 2 Tablespoons brown sugar
• 1 Tablespoon nutritional yeast
• 2 teaspoons smoked paprika
• 1 teaspoon cumin
• 1 teaspoon coriander
• ½ teaspoon kosher salt
• 12 oz tofu, tempeh, or soy crumbles (or plant-based meat product such as Yves Veggie Ground Round or Beyond Beef Plant-Based Ground)

Optional Garnish: Diced green onion, parsley, and a dollop of non-dairy plain yogurt

Utensils

• Large pot or Dutch oven with lid
• Mixing spoon
• Cutting board
• Chef’s knife
• Measuring cups and spoons
• Small bowl
• Small pan
• Spatula

Instructions

1. Place a large pot over medium heat. Add half of the olive oil (½ Tablespoon) and the diced onion.
2. Cook, stirring frequently, for about 8 minutes, or until the onion turns translucent.
3. Add the minced garlic and continue cooking for another 2 minutes.
4. Add the tomatoes, black beans, pumpkin, and lime zest, stirring well.
5. Increase the heat until it starts to boil, then cover with a lid and reduce the heat to low. Let it simmer.
6. In a small bowl, combine the chili powder, brown sugar, nutritional yeast, paprika, cumin, coriander, and salt.
7. Remove the pot lid, add ⅔ of the spice mixture to the tomatoes, and stir. Replace the lid.
8. On a separate burner, heat a small pan over medium heat. Add the remaining olive oil, tofu crumbles, and the remaining spices. Cook, stirring frequently, for about 5 minutes until the tofu absorbs the flavors and the edges crisp.
9. Carefully transfer the cooked tofu crumbles to the pot with the tomatoes and replace the lid.
10. Allow the chili to simmer for an additional 40 minutes before serving.

Recipe Notes

• This recipe can be adapted for a crockpot or pressure cooker.
• In a pinch, a baked sweet potato can substitute for the squash puree.
• If tofu or tempeh crumbles aren’t available, add an extra 2 cups of beans instead.
• Store leftovers in an airtight container in the refrigerator for up to 5 days or in the freezer for up to 6 months.
• Pairs well with our Whole Grain Honey Cornbread recipe.

Nutrition Information (Per Serving)

• Calories: 453
• Fat: 11g
• Saturated Fat: 2.2g
• Carbohydrates: 67g
• Protein: 27g
• Fiber: 20g
• Sodium: 662mg

Nutrient Highlights

This hearty, meatless chili is rich in plant-based protein and nutrients, making it a filling, comforting, and nutritious meal. With bold flavors and a blend of wholesome ingredients, it’s ideal for a cozy night in.

• Garlic and Onion: Contain allicin, known for lowering blood pressure, reducing heart disease risk, and providing antibacterial and antiviral properties.
• Tomatoes: A source of lycopene, which supports heart health and skin integrity. Cooking tomatoes with olive oil increases lycopene absorption.
• Black Beans: Provide fiber, protein, and resistant starch, supporting gut health and potentially reducing the risk of metabolic syndrome and some cancers.
• Lime Zest: High in vitamin C and flavonoids, offering antioxidant and anti-inflammatory benefits.
• Chili Powder and Paprika: Contain antioxidants and vitamin A, supporting eye health and lowering heart disease risk.
• Cumin and Coriander: Anti-inflammatory spices that add iron and antimicrobial properties.
• Nutritional Yeast: A complete protein rich in B vitamins and antioxidants like glutathione.
• Winter Squash: Packed with carotenoids, fiber, and immune-boosting antioxidants.
• Tofu: A complete protein with anti-inflammatory compounds and isoflavones, which may reduce the risk of several cancers.

This chili is a perfect addition to your fall menu, offering warmth, flavor, and anticancer benefits in every bite! See more of our soup recipes here.