Vegetarian Chili with Tofu

8 Reviews
100% would make this recipe again

Tofu, vegetables, and beans in a tomato sauce.

This dish is inspired by the Texan classic «chili con carne», with the ground beef replaced by tofu.

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Preparation : 20 min Cooking : 30 min
270 calories/serving

Ingredients

1 onions, finely chopped 7.1 oz
2 cloves garlic, minced
1/2 dried chili peppers, minced 0.1 oz
1 carrots, finely diced 3.5 oz
1 stalk celery, finely diced 2.4 oz
1/2 green peppers, finely diced 2.7 oz
1 tsp ground cumin 0.2 oz
3 tbsp canola oil 1.5 fl.oz
1 tbsp brown sugar, or sucanat 0.5 oz
8.9 oz firm regular tofu, finely diced 1 1/4 cup
1 2/3 cup red beans (canned) 12.8 fl.oz
1 1/2 cup canned tomatoes (diced) 13.5 oz
1/2 cup water approximately 4.2 fl.oz
1 pinch salt [optional]
ground pepper to taste [optional]
2 tbsp fresh cilantro [optional] 0.2 oz

Before you start

Keep the serving plates in the oven at the lowest setting so they are warm when you serve.

Method

  1. Prepare the vegetables: Chop the onion, mince the garlic and chili pepper, finely dice the carrots, celery, and bell pepper.
  2. Heat the oil in a pan over medium heat. Sauté the onion and garlic about 2 min until the onion is translucent, with occasional stirring, paying attention not to let them burn. Add the carrots, celery, and bell pepper, then cook 4-5 min, with occasional stirring. Add the minced chili pepper, cumin and brown sugar, then cook 1 min, with stirring. Finely dice the tofu then add it to the mixture, then cook until golden-brown, about 8-10 min.
  3. Drain the beans, rinse them and drain again. Add them to the pan, mix well, add the diced tomatoes and enough water to provide a moist environment. Cover and cook over low heat an additional 10 min, until the carrots are tender.
  4. Add salt and pepper to taste. Sprinkle with freshly chopped cilantro leaves, then serve.

Nutrition Facts Table

per 1 serving (340 g)

Amount

% Daily Value

Calories

270

Fat

13 g

20 %

Saturated 1.2 g
+ Trans 0.2 g

7 %

Cholesterol

0 mg

Sodium

280 mg

12 %

Carbohydrate

26 g

9 %

Fibre

7 g

26 %

Sugars

9 g

Net Carbs

19 g

Protein

14 g

Vitamin A

46 %

Vitamin C

43 %

Calcium

16 %

Iron

24 %
More info

Claims

This recipe is :
Diet-related health claims  :
Heart-healthy
Excellent source of  :
Fibre, Folacin, Magnesium, Manganese, Potassium, Vitamin A, Vitamin K
Good source of  :
Calcium, Copper, Iron, Niacin, Phosphorus, Selenium, Vitamin C, Vitamin E
Source of  :
Omega-3, Omega-6, Pantothenic Acid, Vitamin B1, Vitamin B2, Vitamin B6, Zinc
Low  :
Saturated Fat
Free  :
Cholesterol, Trans Fat
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches ½
Vegetables 1 ½
Meat and Alternatives 1 ½
Fats 2 ½
Other Foods 0
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

8 Reviews (8 with rating only) 100% would make this recipe again

My Notes

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This space is reserved for your personal notes on the recipe. These notes are private and will only be visible to you. Here's an example of what these notes could say for a given recipe:

  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

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