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this post was submitted on 16 Nov 2025
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Beans and rice has been the poor man’s nutritional meal for millennia. Throw in a plantain or chicken or tofu occasionally for supplemental nutrients / protein. Add hot sauce for heat. Don’t forget to add salt to taste.
It’s cheap, nutritional and has the added benefit of being tasty.
Chili is another option - tomato, beans a can of pumpkin as filler, maybe a sweet potato. Pepper and onions for taste and some TVP or Beyond Meat crumbles for some chewiness…or ground Turkey if you eat meat. It’s simple and can sustain you for a week. Spice it up with chili powder and cumin, maybe some garlic salt and a lime. I made a crockpot full the other day. There’s a reason cowboys out in the prairie ate this stuff.
The other dude is correct about proteins: legumes and cereals both have them, the issue is that they each have only some of the essential amino acids, while the body needs a certain proportion of them. But legumes and cereals combined have all those acids, so they supply the protein. That's the whole idea of the legumes+cereals diet.
I have a cookbook that suggests bulgur wheat for that chewiness. The author writes that her (vegetarian) daughters thought it was a ground beef recipe at first!
My mom does bulgur wheat and it does a pretty good job at the texture. I prefer to do canned chickpeas run through a food processor just until roughly chopped, or use a potato masher. Readd the drained liquid after. Both work great, but I'd rather have more beans than wheat in my diet.
Every time I make chili it's a toss up for what recipe I use. Meat or no meat, chili powder or dried chilis. There are a lot of great ways to make it and it's hard to stay put.
If you like that chewiness, try farro.
I have never heard of someone putting pumpkin and sweet potatoes into chili
Pumpkin is one of my favorite things to add to chili. It serves as a thickener and makes the flavor richer, more bodied.
Chopped Sweet potato is a vegetarian chili addition. I’m personally mixed on it, but it compliments the beans well.