The Ultimate Tempeh Chili

I've wanted to do a tempeh chili for a while now, and with the temperatures steadily on the low here in So Cal it's the perfect time of year to bring out the chili recipes. Tempeh makes for a great addition to any chili giving it an extra hearty feel and enhancing the protein & fiber content. With almost 20 grams of protein per 100 grams (about 3.5 oz.) of tempeh, add that to the high protein beans called for in this recipe and you've got yourself a great high protein chili to keep you feeling full while meeting your daily protein requirements easily. I've been trying to incorporate an extra dose of protein into my diet lately without having to use protein smoothies and this chili has been on my weekly rotation. I've played around with the recipe and have kept it fairly simple. Please keep in mind that tempeh is a soy product, and although it is a good soy product for you unlike some soy products it is best in moderation...once or twice a week is fine. You can feel good about having this once a week or every now and then. Gather your ingredients and make yourself a bowl of chili that will warm you up and keep you feeling great!



I did include a bottle of dark beer and loved the flavor it gave it. This Negra Modelo is perfect for cooking with and it's vegan friendly! This can be optional but well worth the added flavor, it rounds out the chili beautifully making it one of the best chili's I've ever had. The alcohol will for the most part burn off while simmering leaving the delicate characteristics behind. If your looking to minimize the alcohol content, take a look at the Alcohol Burn Off Rate Chart to find how long you should simmer your chili. If you've never made chili with beer before I recommend trying it, at least once! I used Negra Modelo here but you could also try a chocolate stout like Boatswain Chocolate Stout which is also vegan friendly. Whatever liquids you choose just be sure it equals about 2 cups.

A great go to one pot, hearty, high protein chili to enjoy anytime the craving calls!

The Ultimate Tempeh Chili

Ingredients

• 1 8oz. package tempeh (I used this three grain tempeh), crumbled
• 1 large onion, chopped
• 3 large cloves garlic, minced
• 2 tablespoons olive oil or 1/4 cup water, for sauteing
• 1 can (15 oz.) red kidney beans, drained and rinsed
• 1 can (15 oz.) pinto beans, drained and rinsed
• 1 can (15 oz.) black beans, drained and rinsed
• 1 can (28 oz.) diced fire roasted tomatoes and juices or 3 cups fresh diced tomatoes
• 1 can (4 oz.) diced mild green chilies or 1 green bell pepper, cored, seeded and diced
• 2 tablespoons chili powder
• 1 teaspoon cumin
• 1/2 - 1 teaspoon garlic powder, optional
• 1/2 teaspoon chipotle powder, optional
• Salt & freshly cracked pepper to taste
• 1 bottle dark beer (Negra Modelo 1 bottle = 1 1/2 cups) plus 1/2 cup additional water or 2 cups water
• scallions, for garnish

In a large dutch oven or stock pot, heat your oil/water over medium heat. Add onions, garlic, spices and tempeh and cook for 5 minutes stirring frequently. Add beans, tomatoes, green chili/bell pepper and dark beer/water, bring to a boil, reduce heat to low, partially cover and simmer for 1 hour.

This would be fantastic with a dollop of this Basic Cashew Sour Cream or Lime-Cilantro Cashew 'Sour Cream'. Serve with green onions and/or cilantro as well.

Serves 4 to 6.

Notes:

Mix the beans up however you like using all of one type or your favorite combination. If you would rather use only 2 cans of beans, that's great too! I like adding more ingredients as it makes the chili go further. If using your own cooked beans you'll need about 4 1/2 cups.

Feel free to use 2 packages tempeh instead of just 1. At times I like the extra dose of protein the tempeh adds and will double the amount making for an extra hearty chili. So good! 

For those who do not care for the taste of tempeh, I recommend making this a day ahead so the flavors really meld into the tempeh masking most of its natural flavor. Or try using the three grain tempeh as its flavor is not as strong.

If you find you added to much heat from the chipotle, try adding a teaspoon or so of cocoa/cacao powder or organic sugar.

Enjoy!

Texas Three Bean Chili & Sweet Chia Cornbread

I know it's hot these days but I've been craving a chili as of late. I've seen a few recipes here and there and have been inspired to add one to my list. A good chili recipe is a must and this one is loaded with flavor, protein and fiber....all the while being easy to put together! Along with the sweet chia cornbread, this is a completely satisfying and hearty meal that is sure to please.

Texas Three Bean Chili

Ingredients

• 1 can black beans (15 oz), drained and rinsed
• 1 can kidney beans (15 oz), drained and rinsed
• 1 can pinto beans (15 oz), drained and rinsed
• 1 can fire roasted diced tomatoes with green chilies (15 oz)
• 1 cup tomatoes, diced (I used grape tomatoes cut in half)
• 1 onion, diced
• 3 cloves garlic, minced
• 2 tablespoons chili powder
• 2 teaspoons cumin
• 1 teaspoon old bay seasoning, if on hand
• 1/2 teaspoon garlic powder
• 1/4 - 1/2 teaspoon chipotle or cayenne pepper, to taste
• 1 -2 teaspoon cocoa powder or one small piece of dark chocolate
• 1 1/2 cups water or vegetable broth, + more if needed
• 1 tablespoon olive oil
• salt to taste
• scallions and cashew sour cream to garnish

In large pot heat olive oil, saute onion and garlic until translucent, about 5 min. Add all ingredients to pot and bring to boil, reduce heat and simmer for 45 minutes or so, stirring occasionally and adding additional water as needed, shouldn't need more than 1/4 cup if that. Taste for flavor adding anything you feel it needs. Serve with the sliced green onions and cashew sour cream. Serves three generously.

Notes:

Replace the 1 cup fresh diced tomatoes for another can (15oz) of tomatoes for ease.

Mix and match your beans to whatever you like or have on hand. Cooking dried beans would be even better, texture and taste wise.

Add veggies if you like such as chopped celery, carrots, bell peppers, corn, etc...delicious! Adding more vegetables will make this go further giving about 4 serving. Add extra water if needed.

On to the Sweet Chia Cornbread....

The sweet chia cornbread has lots of texture and completes the chili dish, I can't imagine it without. The chia seeds give this a little bit of a crunchy texture so those who don't like little bits of crunchiness this may not be for you. But for those willing to explore new things, I highly recommend giving this a try! The chia seeds add some good extra nutrition. They contain six times more calcium per serving than milk and six times more iron than spinach. These little seeds contain almost half your daily fiber requirements in a single serving, 2 tablespoons. Adding them is a nice mix up of the traditional corn bread. I enjoyed it best by breaking it up and eating in my chili barely noticing the bits. It was so good!

Sweet Chia Cornbread

Ingredients

• 1 cup organic corn meal (I used a course grind)
• 1 cup spelt flour, whole wheat pastry flour or all-purpose gluten free
• 5 tablespoons pure cane sugar
• 1 tablespoon baking powder
• 1/2 teaspoon salt
• 3 tablespoons chia seeds
• 1/2 cup water
• 1 cup almond milk 
• juice of 1/2 lemon or 1 tsp apple cider vinegar
• 1/4 cup coconut oil (melted) or extra light flavored olive oil

Preheat oven to 425 degrees.

Prepare a vegan buttermilk by mixing the almond milk with the lemon or vinegar and set aside.

Mix the chia seeds with the 1/2 cup water, set aside. Let these set for 10 minutes.

Combine all dry ingredients in medium size bowl. Add milk, oil, chia seed mixture and combine making sure to break up any lumps of chia seeds. Pour batter into an 8x8 greased baking pan or dish. Bake for 25 minutes. Test by inserting a toothpick, if it comes out clean it's ready.

Notes:

You could also add in 1 cup canned, fresh or thawed corn to the mix.

Enjoy!