High Protein Vegan Chili (34g PROTEIN!)
Here is a high protein vegan chili recipe with 460 calories and 34 g of protein per serving.
Whether you’re a seasoned plant-based food enthusiast or just looking to add more protein to your diet, this protein chili is a delicious and hearty option that can satisfy your taste buds and nutritional needs.
Many vegetarians also love this easy chili and you can add your own toppings to it. I like to add avocados to my chili and my children like to add vegan cheese.
If you are a vegetarian you can add sour cream, or get vegan sour cream if you are fully plant base.
How much protein is in vegan chili?
There can be anywhere from 10g of protein to over 30g of protein per serving in a vegan chili. The amount of protein in vegan chili can vary depending on the specific ingredients and recipe used.
Here’s a general idea of the protein content in a typical serving of vegan chili:
Legumes: Legumes like beans, lentils, and chickpeas are common ingredients in vegan chili and are excellent sources of plant-based protein.
A cup of cooked black beans, for example, contains about 15 grams of protein and offers other health benefits. A cup of cooked lentils has around 18 grams of protein.
Vegetables: Vegetables like onions, bell peppers, and tomatoes used in chili also contain a small amount of protein, contributing to the overall protein content.
Tofu or Tempeh: Some vegan chili recipes incorporate tofu or tempeh, which are soy-based products rich in protein.
A 3-ounce (85-gram) serving of tofu contains about 8-10 grams of protein, while tempeh can have even more.
Textured Vegetable Protein (TVP): Textured vegetable protein is a common meat substitute in vegan chili and is highly protein-rich, containing around 12-15 grams of protein per 1/4 cup of dry TVP.
This high protein chili contains beans and TVP as the main protein sources. With the recipe below you will get about 34g protein per serving (460 calories).
Step by Step Instruction
In a medium-sized bowl, pour 1.5 cup of boiling water over the TVP. Let it sit for about 5-10 minutes to rehydrate. It will absorb the water and expand.
In the meantime wash and chop all the vegetables, and rinse the beans.
In a large pot, add a bit of water and water saute the garlic. Then drain the TVP.
Now add the vegetable stock, the veggies, TVP, beans, and seasoning to the pot and let it simmer for 10-20 minutes.
Add more water or seasoning as desired.
You can add your favorite toppings like vegan cheese, sour cream, hot sauce, avocado, and more.
How to store the protein chili
Storing vegan chili properly is essential to maintain its freshness and flavor.
Before storing the chili, allow it to cool down to room temperature. Placing hot food in the refrigerator can raise its internal temperature and potentially affect other items in the fridge.
If you have a large batch of chili, consider portioning it into smaller containers. This makes it easier to reheat only the amount you need later.
You can keep this high protein veggie chili in fridge for up to 4 days.
For longer-term storage, you can freeze the chili. Use freezer-safe containers or heavy-duty freezer bags.
Leave some space at the top of the container or bag to allow for expansion as the chili freezes.
High Protein Vegan Chili Recipe (34g protein)
Here is a high protein vegan chili recipe with 460 calories and 34 g of protein per serving.
Ingredients
- 1.5 cups Textured Vegetable Protein (TVP)
- 1-2 cup vegetable stock
- 3 cloves garlic, pressed or minced
- 4 large carrots, sliced
- 3 red bell pepper, cubed
- 1 can (28oz) diced tomatoes
- 3 cans kidney beans, rinsed (about 3 cup cooked)
- 1 tsp salt
- 2 tsp cumin powder
- 1 tsp paprika
- 1/2 tsp smoked paprika
- 1/2 tsp chili
- 1 tsp oregano
- pepper to taste
- Optional toppings: Vegan sour cream, vegan cheese, avocado, hot sauce.
Instructions
In a medium-sized bowl, pour 1.5 cup of boiling water over the TVP. Let it sit for about 5-10 minutes to rehydrate. It will absorb the water and expand.
In the meantime wash and chop all the vegetables, and rinse the beans.
In a large pot, add a bit of water and water saute the garlic on medium heat. Drain the TVP.
Now add the vegetable stock, the veggies, TVP, beans, and seasoning to the pot and stir let it simmer for 10-20 minutes on medium or medium-low heat.
Add more water or seasoning as desired. Add your favorite toppings.
More vegan chili recipes:
Or check this list of vegan recipes with more than 30g protein per servings.
FAQ
There are several excellent meat substitutes for chili, but one of the most popular choices is Textured Vegetable Protein (TVP). TVP has a meaty texture and is highly protein-rich. Other options include seitan, tempeh, or crumbled tofu. The choice depends on your personal taste and dietary preferences.
Yes, you can include chili in a high protein diet, especially if it’s prepared with protein-rich ingredients like beans, lentils, tofu, or TVP. These plant-based protein sources make vegan chili a great choice for those looking to increase their protein intake while following a plant-based diet.
The protein content in vegan chili can vary depending on the ingredients used. It’s common for a serving of vegan chili to provide 10-30 grams of protein or more. Legumes like beans and lentils, as well as meat substitutes like TVP, contribute to its protein content.
Vegan chili can typically be stored in the freezer for approximately 2 to 3 months while maintaining its quality. Once it has cooled to room temperature, transfer it to airtight containers or freezer-safe bags. Leave some space for expansion, seal them securely, and label with the date. Store flat or stack containers in the freezer. When you’re ready to enjoy it, thaw in the refrigerator and reheat.
