Black Bean and Veggie Chili

1 teaspoon olive oil

1/3 cup chopped onion

2 cloves garlic, finely minced

1 cup frozen TVP crumbles (see note)

1 can (141/2 ounces) chili-style chopped tomatoes

1 can (15 ounces) reduced sodium black beans, rinsed and drained

2 tablespoons tomato paste

1/2 teaspoon chili powder

Optional toppings

Grated cheese

Reduced-fat sour cream

Minced cilantro

Heat the oil in a medium saucepan over medium heat. Add the onion and garlic, and cook for 2 minutes or until the onion begins to soften but not brown. Add the vegetable crumbles, and stir to break up.

Add the tomatoes with their juice and beans. Add the tomato paste and chili powder, and stir well. Reduce heat to low, and simmer for five to 10 minutes, or until ready to serve. Garnish with toppings, if desired.

Serves three.

Cook's note: Several brands make texturized vegetable protein (TVP). For testing, we used Morningstar Farms Meal Starters Grillers Recipe Crumbles, but other vegetable crumbles also work in this recipe.

@Recipe nutrition:Nutrition values per serving: 184 calories (12 percent from fat), 3 g fat (trace amount saturated), 43 g carbohydrates, 8.5 g fiber, 11 g protein, trace amount cholesterol, 846.5 mg sodium.