Comforting chili

I have been making this chili for about 5-6 years and thought it was time I share this recipe with you all.  This is one of my favourite winter comfort foods and if you are a meat lover, you can substitute the ground soy for ground chicken, turkey, or beef.

I used to make this for my family when I was living in Toronto and they used to love it so I hope you enjoy it too.  It has vegetables and is a great source of protein making this a hearty meal on its own, it can be eaten with rice, or as a sauce with any kind of pasta.

A note on soy: Soy contains isoflavones – genistein and daidzein.  These are known as phytoestrogens or ‘plant estrogens’.  The unique characteristic of these plant estrogens is that they are similar in structure to human estradiol (1).  This means they can bind to estrogen receptors in the body and have estrogenic effects but weaker than the estradiol our body produces.  These isoflavones are therefore known as estrogen modulators and can up-regulate or down-regulate the estrogen receptors.  In menopause, these isoflavones can help mitigate hot flashes and menopause symptoms due to an estrogen deficiency (1).  Red clover is another herb that contains these isoflavones that is commonly used for menopause symptoms.  They can also help with reducing the risk of cardiovascular disease and osteoporosis in post-menopause (1).

*Caution to the use or consumption of soy and other estrogenic herbs and supplements is necessary for certain health conditions including thyroid disorders and hormone-sensitive cancers.*

When choosing a soy product, ensure you are choosing products labeled as Non-GMO as most soybeans are often GMO these days.

Cooking time: approx. 40 minutes


  • 1 tbsp grapeseed oil
  • 1 tsp cumin seeds
  • 1 tsp garlic, minced
  • 2 stalks celery, chopped
  • 2 medium carrots or 1 large carrot, sliced into quarters
  • 1 cup button mushrooms, sliced
  • 1 540mL can red kidney beans
  • 1 28 fl oz can diced tomatoes with herbs and spices
  • 1/2 tsp cumin-coriander powder
  • 1/2 tsp red chili powder
  • 1 package of Yves Mexican Ground Round (non-GMO minced soy)

Ground soy

  1. Add oil to a large saucepan and once it starts to heat, add the cumin seeds and garlic.
  2. Add the celery and carrots and let them sauté for 5 minutes on medium-low heat, covered and stirring occasionally.
  3. Add the mushrooms, cover and let them cook for 2-3 minutes.
  4. Add the can of kidney beans and let cook for another 3 minutes, stirring occasionally
  5. Add the can of diced tomatoes, cumin-coriander powder, and red chili powder and let it cook on medium-low heat for 10 minutes, stirring often.
  6. Add the package of soy and let simmer for 20 minutes, until the beans, celery, and carrots are tender.  You can add a little water if it looks too dry to prevent it from sticking to the pot.

This can be eaten hot, kept in the fridge, or placed in air-tight containers and kept in the freezer for those CRAZY BUSY days when we don’t feel like cooking and are trying to save money by not eating out!

Veggie Chili

Vitale DC, Piazza C, Melilli B, Drago F, Salomone S.  Isoflavones: estrogenic activity, biological effect and bioavailability. Europ J Drug Metabolism and Pharmacokinetics. March 2013: 38(1);15-25


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