Low Sodium Chili (Mushroom Chili)

Low Sodium Chili (Mushroom Chili)

This is the warming bowl of chili you want to eat all winter long! Mushroom chili is high protein, low sodium, and works for all your guests' dietary needs! So delicious, too!

Course Main Course, Soup

Cuisine American

Diet Diabetic, Gluten Free, Low Lactose, Low Salt, Vegan, Vegetarian

Prep Time 30

Cook Time 15

Total Time 45

Servings

Calories 394kcal

Author Laura Yautz

Equipment

Ingredients

For the tofu “meat”

1 tablespoon Olive Oil
½ Large Onion, chopped
4 tablespoon No Added Salt Tomato Paste
½ cup Water
2 ½ tablespoon Salt Free Taco Seasoning (see notes)
1 ½ tablespoon Apple Cider Vinegar
1 block Firm or Extra Firm Tofu, drained, pressed, and crumbled

For the Chili

2 tablespoon Olive Oil
6 Garlic Cloves, minced
1 medium to large Onion, chopped
16 oz Mushroom variety, sliced (or chopped if large like a portabella cap)
3 tablespoon No Added Salt Tomato Paste
3 cups Homemade Vegetable Broth (or no added salt Vegetable Stock or Broth)
28 oz can No Added Salt Diced Tomatoes
1 15.5 oz can Black Beans, no added salt, drained and rinsed
1 15.5 oz can Kidney Beans, no added salt, drained and rinsed
1-2 tablespoon Chili Powder (to taste)
1 tablespoon Smoked Paprika
1 teaspoon Cumin
Salt and Pepper to taste, only if needed

Instructions

Prepare the Tofu:

Heat oil in a large skillet, over medium heat.
Add the onion, and saute until translucent.
While the onion is cooking, crumble the drained and pressed tofu, if you haven’t already. Use your hands to break it up and crumble it into a texture resembling cottage cheese.
Add the tomato paste, and cook for another minute or two, stirring continuously.
Pour water into the skillet, along with taco seasoning and apple cider vinegar. Stir to combine into a thick sauce.
Add the crumbled tofu to the skillet, and stir to combine with sauce. Cook for another few minutes, until hot throughout.
Set aside.

Make the Chili:

Heat the oil in a large pot or Dutch oven over medium heat.
Add the onions and garlic, and saute until softened and fragrant.
Add the mushrooms, and continue to cook until the mushrooms have released their liquid, and most of it is evaporated, about 10 minutes.
Add all the remaining ingredients, as well as the tofu “meat” to the pot.
Bring to a boil, reduce the heat to medium/low, and simmer for at least 15 minutes. If you go much longer than that, check the amount of liquid in the pot, and add more if needed. You can use either water or more vegetable broth for this.
Serve hot with toppings of your choice, like fresh cilantro, avocado, diced onion, sour cream (I recommend plain Greek yogurt instead), sliced lime, etc.

Nutrition