Every week our friends at the Natural Gourmet Institute in New York City develop wholesome recipes exclusively for our readers. This week, Luciana S. from Longmeadow, Massachusetts, requested a dish that’s low in carbs and that will help her to lose about 30 pounds of post-baby weight. The high fiber and protein content from the tempeh and black beans in this dish will satisfy hunger while keeping calories in check. The recipe incorporates a variety of spices for added health benefits and a perfect balance of flavors.

Be sure to whip up a batch of this vegetarian chili yourself and share your photos of the results on Twitter or Instagram @LiveSonima with the hashtag #SonimaEats. You can submit your own request here for a chance to receive a personalized recipe tailored to your favorite flavors and unique lifestyle and dietary needs.

Photo by Grace Stufkosky; Recipe by Olivia Roszkowski

Related: Lentil and Rice Bowl with Tomato-Cucumber Salad

 

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Ingredients

  • 2 tablespoons olive oil
  • 1 large yellow onion, diced
  • 1 teaspoon sea salt
  • 1 block (8 oz.) tempeh, crumbled
  • 2 cloves garlic, minced
  • 1 tablespoon chili powder
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 1 teaspoon ground cumin
  • 1 teaspoon smoked paprika
  • 1 (28 oz.) can chopped tomatoes
  • 1 cup (or 1 can) cooked black beans
To Serve:
  • ¼ cup pickled jalapeno rounds
  • 2 avacadoes, sliced
  • cilantro sprigs, for garnish

Directions

  1. Warm olive oil over medium heat in a medium pot. Add the onion and
    salt and cook for five minutes or until translucent, stirring occasionally.

  2. Add in the crumbled tempeh and cook for a few minutes until tempeh begins to brown lightly. Add the garlic and spices and cook for additional minute.

  3. Add canned tomatoes and black beans, bring to a simmer and cook
    covered for 15 to 20 minutes, or until flavors meld.

  4. Serve in bowl garnished with pickled jalapenos, avocado slices, and cilantro.

Nutritional Information

Calories
330
Total Fat
19g
Saturated Fat
3g
Cholesterol
0mg
Sodium
570mg
Carbohydrates
30g
Dietary Fiber
11g
Sugars
7g
Protein
14g
YIELD:

6 Servings