Published by Best Fitness Routine. Editorial standards · Report a correction. Educational guidance; no individual clinical review is claimed unless a qualified reviewer is named.
About This Healthy Recipe
Tempeh and kidney bean chili is a new soy-led chili rather than a renamed version of the existing turkey or sweet-potato chili. Small tempeh crumbles add a firm texture while kidney beans help the sauce thicken naturally.
Use cooked unsalted kidney beans or a canned product with a comparable label. Dry kidney beans need their own safe preparation and are not appropriate for the short simmer in this recipe. Plain tempeh may contain other grains, so check allergens.
The chili is designed to stand alone as four substantial meals. Bread, rice, cheese and avocado are optional accompaniments and are not included in the nutrition estimate.
Why Readers May Like It
- 1A measured vegetarian protein source.
- 2Clear dry, cooked and drained ingredient weights.
- 3A complete four-serving meal with practical cooking cues.
Recipe Summary and Estimated Nutrition
Nutrition is estimated from the listed ingredient weights and the specific USDA records or manufacturer references linked below. Weights labeled dry, cooked or drained must be matched to that state.
4 servings
One serving is one quarter of the base batch. Values are estimates rather than laboratory analysis.
Per one quarter of the base recipe
Per one quarter of the base recipe
Per one quarter of the base recipe
Per one quarter of the base recipe
Brands, drained weights, substitutions and final serving sizes can change these values.
Ingredient-by-Ingredient Nutrition Breakdown
Gram weights are the calculation basis; household measures are approximate. Cooking water is listed for preparation, and drained water is not included.
| Ingredient | Amount used | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|---|
| Plain tempeh | about 14 oz | 400 g | 768 kcal | 81.2 g | 30.6 g | 43.2 g |
| Cooked red kidney beans, unsalted | about 3 cups | 500 g | 635 kcal | 43.4 g | 114 g | 2.5 g |
| Canned crushed tomatoes | about 2 1/2 cups | 600 g | 192 kcal | 9.8 g | 43.7 g | 1.7 g |
| Red bell pepper, diced | 2 large | 300 g | 78 kcal | 3 g | 18.1 g | 0.9 g |
| Onion, diced | 1 medium | 150 g | 60 kcal | 1.6 g | 14 g | 0.1 g |
| Olive oil | about 2 teaspoons | 10 g | 88 kcal | 0 g | 0 g | 10 g |
| Garlic | 4 cloves | 12 g | 18 kcal | 0.8 g | 4 g | 0.1 g |
| Paprika | about 2 teaspoons | 5 g | 14 kcal | 0.7 g | 2.7 g | 0.6 g |
| Ground cumin | about 1 1/2 teaspoons | 3 g | 11 kcal | 0.5 g | 1.3 g | 0.7 g |
| Table salt | about 1/3 teaspoon | 2 g | 0 kcal | 0 g | 0 g | 0 g |
| Water | 200 ml | 200 g | 0 kcal | 0 g | 0 g | 0 g |
| Cilantro | small handful | 10 g | 2 kcal | 0.2 g | 0.4 g | 0.1 g |
| Full recipe estimate | 4 servings | — | 1866 kcal | 141.2 g | 228.8 g | 59.9 g |
How This Nutrition Estimate Was Prepared
- Match each listed ingredient to its linked food record or stated label reference.
- Multiply the per-100-g values by the listed gram weight and add the unrounded ingredient values.
- Divide the full calculation by four servings, then round for the cards.
- Recalculate if you change the ingredient brand, amount or serving yield.
Ingredient cells are rounded independently. The footer sums displayed cells; per-serving cards use the unrounded calculation, so small rounding differences are expected. Cooking-water losses affect finished weight, not the fixed four-serving calculation.
Ingredients
Measured ingredients
Step-by-Step Preparation
As an Amazon Associate I earn from qualifying purchases. Tool links below are paid links.
Equipment
- Wide pot
- Wooden spoon
- Knife, board and scale
For the measured ingredient quantities, an optional digital kitchen scale (paid link) can help with weighing. Use the measuring tools you already own when suitable.
Before You Start
Use cooked unsalted kidney beans or a canned product with a comparable label. Dry kidney beans need their own safe preparation and are not appropriate for the short simmer in this recipe. Plain tempeh may contain other grains, so check allergens.
Allow 40 minutes overall. Component steps can overlap; check doneness and package directions rather than relying only on time.
Prepare the ingredients
5 minutesCrumble tempeh into small pieces. Dice onion and peppers and drain the cooked kidney beans. Use a chef’s knife (paid link) for even cuts before proceeding. Weigh the listed ingredient quantities with a digital kitchen scale (paid link) before starting this step.
Brown the tempeh
8 minutesHeat oil in a wide pot. Add tempeh and cook, stirring occasionally, until lightly golden. Follow any additional cooking requirement on the package.
Soften the vegetables
5 minutesAdd onion and pepper and cook until softened. Stir in garlic, paprika and cumin for 30 seconds.
Simmer the chili
15 minutesAdd tomatoes, water, cooked beans and measured salt. Simmer uncovered, stirring occasionally, until slightly thickened and the peppers are tender. Use a lidded cooking pot (paid link) large enough to hold the ingredients and liquid comfortably.
Check the consistency
2 minutesMash a spoonful of beans against the side of the pot if a thicker texture is desired. Taste before adding extra seasoning.
Serve or chill
2 minutesDivide among four bowls and add cilantro. For meal prep, transfer leftovers to shallow containers and refrigerate promptly.
How to Know It Is Ready
Tempeh is cooked according to its package.
Peppers are tender and the chili is spoonable.
Serve a quarter of the pot per meal.
What This Meal Provides and What to Consider
Meal Balance
- The measured batch supplies about 35.3 g protein per serving.
- Vegetables and the listed grain or legume portions make this a full meal, rather than a protein-only snack.
Things to Consider
- Contains soy and may contain wheat or other grains, depending on tempeh.
- Use cooked kidney beans; this recipe is not a dry-bean cooking method.
Who May Enjoy This Recipe?
Vegetarian meal planning
People looking for a meat-free meal with a clearly defined protein source.
Home cooking
The chili is designed to stand alone as four substantial meals. Bread, rice, cheese and avocado are optional accompaniments and are not included in the nutrition estimate.
Measured portions
People who want to understand how ingredient weights relate to a four-serving batch.
How to Adjust the Meal
Smaller appetite
Serve a smaller portion and save the rest. Recalculate nutrition for the portion you actually eat rather than labeling an unchanged serving low-calorie.
Larger appetite
Add vegetables or another suitable accompaniment, and include those ingredients in the meal calculation.
Protein adjustments
If changing plain tempeh, check its product label and recalculate. A larger amount may also change texture and cooking requirements.
Substitutions, Dietary Notes, and Allergens
Practical Substitutions
- Replace kidney beans with cooked pinto beans and recalculate nutrition.
- Use smoked paprika for a different flavor without adding a bottled salty sauce.
Allergen Information
Contains soy and may contain wheat or other grains, depending on tempeh.
Check packaged ingredient labels for the allergens relevant to you. A substitution changes both the recipe and the calculation.
Storage and Meal Preparation
Refrigerate perishable food within 2 hours, or within 1 hour when the surroundings exceed 90°F (32°C). Use shallow containers and a refrigerator at 40°F (4°C) or colder. Use cooked leftovers within 3–4 days; reheat hot leftovers to 165°F (74°C). Keep raw salad components and dressings separate when that improves texture.
Frequently Asked Questions
Not in this method. Use fully cooked beans or follow a separate safe dry-kidney-bean preparation first.
Yes. Cool promptly, portion into freezer-safe containers and freeze. Thaw in the refrigerator and reheat thoroughly.
The listed ingredients provide an estimated 35.3 g protein per one quarter of the batch. Brands and portions can change this value.
Use the 2× or 3× control for gram quantities and serving count. Keep the per-serving estimate as a base guide; use larger cookware or batches and check doneness rather than multiplying the cooking time.
Nutrition Sources and Recipe Notes
These values are planning estimates, not individualized nutrition advice. Use the labels for your exact products when precision is important. The recipe has not been kitchen-tested and the image is a generated illustration of the intended dish.
Nutrition Data Sources
See our Nutrition Calculation Methodology for weights, rounding and substitutions.
Food Safety Reference
Recipe development note: this page does not claim independent kitchen testing. The image is illustrative and does not document a tested result. Ingredient-based nutrition estimates can change with brands, weighing state, preparation and serving size; use exact labels when precision matters.
