ON THE TABLE IN 30 MINUTES
- Total time 30 minutes
- Portion size 6 servings
- Credits : Canadian Living Magazine
Ingredients
Method
Pour 2 cups of the broth into bowl. Add textured vegetable protein; let stand for 5 minutes. Drain and set aside.
In large saucepan, heat 1 tbsp of the oil over medium-high heat. Add reserved TVP and cook, stirring often, until browned, 2 to 3 minutes. Set aside on plate.
Heat remaining oil over medium-high heat. Add onion, carrot, celery and garlic; cook, stirring often, for 2 minutes. Add chili powder, remaining broth, the pumpkin purée, tomato sauce, squash and beans. Season with salt and pepper. Stir to combine.
Bring to boil; reduce heat to medium and cook, stirring occasionally, until vegetables are tender, about 13 minutes. Stir in reserved TVP; cook for 2 minutes. (Add a little more broth to reach desired consistency, if necessary.) Sprinkle with chopped fresh cilantro and serve with sour cream and tortilla chips.
Test Kitchen Tip
Textured vegetable protein (TVP) is made from soy flour, and is a low-salt alternative to plant-based “meat.” It can be found in sachets in the natural products section of most supermarkets (the most common brand is Bob’s Red Mill).
Nutritional facts PER EACH OF 6 SERVINGS about
- Iron 6.2 mg
- Fibre 13 g
- Sodium 500 mg
- Sugars 10 g
- Protein 21 g
- Calories 325
- Total fat 7 g
- Cholesterol 0 mg
- Saturated fat 1 g
- Total carbohydrate 45 g
