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Blue Zone-Friendly Tempeh Chili (with or without Meat)

  • Author: Ivy Larson
  • Prep Time: 20 minutes
  • Cook Time: 25 minutes
  • Total Time: 45 minutes
  • Yield: 6 1x
  • Category: chili
  • Cuisine: Clean Eating

Description

Taking the longevity diet tips from the Blue Zones into consideration, this Tempeh Chili will help you eat more plant based protein and less meat.


Scale

Ingredients

  • 1/4 cup extra virgin olive oil (OR unrefined avocado oil, divided)
  • One 8-ounce package tempeh (such as Light Life brand See notes below if you would like to add meat)
  • 1 large onion (chopped)
  • 6 cloves garlic (chopped)
  • 3 carrots (chopped)
  • 2 stalks celery (chopped)
  • 1 tablespoon chili powder
  • 1 tablespoon cumin
  • Pink Himalayan sea salt (to taste)
  • 1 cup store-bought salsa (I like to buy fresh salsa from the deli section of my supermarket)
  • 1 1/2 cups organic vegetable broth
  • 1 can (15 ounces fire-roasted chopped )
  • 1 can (15-ounces pinto beans)
  • 1/4 cup lime juice
  • 1 cup frozen organic corn
  • Chopped cilantro and avocado (for garnish)

Instructions

  1. Warm 2 tablespoons of the oil in a heavy saucepan over medium heat. Add the tempeh and brown on all sides, about 5 to 8 minutes, stirring occasionally. Remove tempeh from saucepan and set aside.
  2. Add the remaining 2 tablespoons of oil to the saucepan. Add the onion, garlic, carrots and celery, cover and simmer for 5 minutes, stirring often, until the vegetables soften.
  3. Add the chili powder, cumin and salt. Cook, stirring, for 1 minute, until well-mixed and fragrant. Add the salsa and tempeh to the saucepan and stir to coat the tempeh with the spices. Stir in the vegetable broth, tomatoes, beans and lime juice. Bring just to a simmer; do not boil. Continues to simmer and stir occasionally until beans are heated through and all ingredients are combined well, about 10 minutes. Add in the frozen corn and cook for another 5 minutes.
  4. Garnish with cilantro and avocado.

Notes

If you would like to add meat, you can add 1/2 pound of grass fed ground beef or turkey at the same time as you add the tempeh. If you don’t want to use tempeh at all, you can also just add the ground beef or turkey as a replacement.