Hearty Vegetable & Bean Chili with Cornbread Muffins
20min
40min
5
743
Chef's Note
For a time-saving tip, prepare the vegetables the night before and store them in the refrigerator. The chili actually tastes even better the next day as the flavors continue to develop, so don't hesitate to make it ahead of time. For a milder version that's more kid-friendly, reduce or omit the jalapeño.
Tags
Ingredients
2 tablespoons olive oil
2 large, diced yellow onion
2 large, diced red bell pepper
3 medium, diced carrots
3 stalks, diced celery
6 cloves, minced garlic
1 medium, seeded and minced jalapeño
3 tablespoons chili powder
2 tablespoons ground cumin
1 tablespoon smoked paprika
1 teaspoon dried oregano
3 15-oz cans, drained and rinsed black kidney beans
2 15-oz cans, drained and rinsed pinto beans
2 28-oz cans diced tomatoes
3 tablespoons tomato paste
3 cups vegetable broth
2 cups textured vegetable protein (TVP)
2 cups, frozen corn kernels
2 teaspoons salt
1 teaspoon black pepper
2 cups cornmeal
1 cup all-purpose flour
1 tablespoon baking powder
1/2 teaspoon baking soda
2 tablespoons sugar
1/2 teaspoon salt (for muffins)
2 large eggs
1 1/2 cups low-fat buttermilk
1/4 cup, melted unsalted butter
1 cup Greek yogurt (0% fat)
1/2 cup protein powder (unflavored)
1/2 cup, chopped fresh cilantro
4 stalks, sliced green onions
Instructions
- 1
Start by preparing all vegetables: dice 2 large onions, 2 large red bell peppers, 3 medium carrots, and 3 stalks of celery. Mince 6 cloves of garlic and 1 jalapeño.
- 2
In a large Dutch oven or heavy-bottomed pot, heat 2 tablespoons of olive oil over medium heat. Add the diced onions, bell peppers, carrots, and celery. Cook for 8-10 minutes until vegetables begin to soften.
- 3
Add the minced garlic and jalapeño to the pot and cook for 1 minute until fragrant.
- 4
Stir in 3 tablespoons of chili powder, 2 tablespoons of ground cumin, 1 tablespoon of smoked paprika, and 1 teaspoon of dried oregano. Cook for 1 minute to toast the spices.
- 5
Add 3 tablespoons of tomato paste and cook for 2 minutes, stirring constantly.
- 6
Pour in 2 cans of diced tomatoes with their juices, 3 cups of vegetable broth, 3 cans of drained black kidney beans, and 2 cans of drained pinto beans.
- 7
Stir in 2 cups of textured vegetable protein (TVP) and bring the mixture to a simmer.
- 8
Reduce heat to low, cover, and simmer for 20 minutes, stirring occasionally.
- 9
While the chili simmers, preheat the oven to 400°F (200°C) and prepare the cornbread muffins.
- 10
In a large bowl, whisk together 2 cups of cornmeal, 1 cup of all-purpose flour, 1 tablespoon of baking powder, 1/2 teaspoon of baking soda, 2 tablespoons of sugar, and 1/2 teaspoon of salt.
- 11
In another bowl, beat 2 large eggs, then add 1 1/2 cups of low-fat buttermilk, 1/4 cup of melted butter, 1 cup of 0% Greek yogurt, and 1/2 cup of unflavored protein powder. Mix until well combined.
- 12
Pour the wet ingredients into the dry ingredients and stir just until combined. Do not overmix.
- 13
Grease a 12-cup muffin tin and divide the batter evenly among the cups.
- 14
Bake the cornbread muffins for 15-18 minutes, or until a toothpick inserted in the center comes out clean.
- 15
After the chili has simmered for 20 minutes, add 2 cups of frozen corn kernels and continue to cook for 5 more minutes.
- 16
Season the chili with 2 teaspoons of salt and 1 teaspoon of black pepper, adjusting to taste.
- 17
Stir in 1/2 cup of chopped fresh cilantro and 4 sliced green onions just before serving.
- 18
Serve each portion of chili with a cornbread muffin on the side.
Nutrition Information (per serving)
743
63g
72g
22g
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