3/4 cup onions, chopped
1/2 Tbsp canola oil
2, 15 oz cans red kidney beans, drained
1/8 tsp cayenne pepper
2 Tbsp all purpose flour
3/4 cup tomato paste
2 cups water
1/2 tsp ground cumin
2 Tbsp chili powder
2 tsp garlic powder
1 tsp salt (optional)
1/4 tsp black pepper
8 oz vegetarian protein crumbles, frozen

Sauté chopped onion in oil in a large skillet over medium high heat. Add all other ingredients, except protein crumbles. Bring chili to a boil. Cover with a lid, reduce heat and simmer, 45-60 minutes. Add protein crumbles in last 10 minutes of cooking. Serve hot.

Chili Nutrition per 3/4 cup serving: 145 cal; 12 g protein; 24 g carbohydrates; 1 g total fat; <1 g saturated fat; 0 mg cholesterol; 9 g fiber; 253 mg sodium

Meal Suggestion: This hearty entrée needs only fresh, sliced cucumbers, fresh baguette bread, and fresh grapes to make it a family meal.