Vegan chili mac
20 min · 30 g protein · 369 cals / serving
One pot, 20 minutes, and the whole family's favorite: elbow pasta cooked right in a smoky, beefy-tasting chili of soy mince, tomatoes and red pepper, so the pasta drinks up the sauce. A spoon of nutritional yeast stirred in at the end gives it a cheesy edge.
Ingredients
- 1/2 tbsp olive oil
- 1 medium onion, diced
- 1 red bell pepper, diced
- 3 cloves garlic, minced
- 1 1/2 tbsp chili powder
- 1 1/2 tsp ground cumin
- 1 tsp paprika, smoked
- 1/2 tsp salt
- 1 can (14 oz) canned crushed tomatoes
- 2 cups vegetable broth
- 1 cup water
- 1 cup textured vegetable protein (tvp), dry, dry soy mince (TVP)
- 7 oz red lentil elbows (dry weight) red lentil pasta
- 1/4 cup nutritional yeast
To serve
- 2 green onions, sliced
Steps
- Warm the oil in a large, deep pot over medium-high heat. Cook the onion and red pepper for 4 minutes, until softening, then add the garlic for 30 seconds.
- Stir in the chili powder, cumin, smoked paprika and salt for 30 seconds, until fragrant.
- Add the crushed tomatoes, broth and water and bring to a boil, then stir in the soy mince and the dry pasta. Simmer uncovered, stirring often so nothing sticks, for 7–9 minutes, until the pasta is just tender and the sauce has thickened and clings. Add a splash of water if it gets too thick before the pasta is done.
- Take it off the heat, stir in the nutritional yeast, taste for salt and heat, and serve topped with green onion.
Good to know
Regular macaroni?
It works the same way and takes 2–3 minutes longer; it is softer and lower in protein, at about 62 instead of 67.
Make it a chili mac and beans?
Stir in a drained can of kidney or black beans with the pasta and add another 1/2 cup of broth. It stretches to six servings.
Per
- Calories
- 93
- Protein
- (33%)
- 7 g
- Fat
- (11%)
- 1 g
- Carbohydrates
- (56%)
- 15 g
- of which sugar
- 3 g
- Fiber
- 4 g
- Sodium
- 230 mg
More meals
Computed from the ingredients with our published formula, not yet kitchen-tested. General guidance, not medical advice. Talk to your prescriber. How
As written, 1475 kcal goes into the pot and 2063 g of ingredients comes out as about 1593 g of food: 93 kcal per 100 g. Cooking moves water and energy density is the score's biggest lever, so the dish is scored as cooked, not as an average of its parts. Every ingredient links to its food page, with the same data and score. The label's percentages are each macronutrient's share of the calories. The full formula.