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Vegetarian Chili with Tofu

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.

4 servings

Preparation 20 min / Cooking 30 min

$1.15 per serving / $1.05 with specials

290 calories per serving

Recipe

Nutrition Info

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Ingredients

1	onion(s), finely chopped	200 g
2 cloves	garlic, minced
1/2	dried chili pepper(s), minced	0.4 g
1	carrot(s), finely diced	100 g
1 stalk	celery, finely diced	70 g
1/2	green pepper(s), finely diced	80 g
3 tbsp	canola oil	45 mL
1 tsp	ground cumin	3 g
1 tbsp	brown sugar	12 g
260 g	firm tofu, finely diced	1 1/4 cup
1 2/3 cup	red beans (canned)	420 mL
1 1/2 cup	canned tomatoes (diced or chopped)	380 g
1/2 cup	water approximately	125 mL
	salt to taste
	ground pepper to taste
2 tbsp	fresh cilantro [optional]	4 g
1/3 cup	Cheddar cheese, grated	26 g

Before you start

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

Method

Prepare the vegetables: Chop the onion, mince the garlic and chili pepper, finely dice the carrots, celery, and bell pepper.
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.
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.
Add salt and pepper to taste. Sprinkle with freshly chopped cilantro leaves, grated cheddar and serve.

Recommended side dishes

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit:	2	servings
Grain Products:	0	serving
Milk and Alternatives:	¼	serving
Meat and Alternatives:	¾	serving

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Claims

Source of :: Omega-3, Omega-6, Pantothenic Acid, Vitamin B1, Vitamin B2
Good source of :: Calcium, Copper, Iron, Niacin, Phosphorus, Selenium, Vitamin B6, Vitamin C, Zinc
Excellent source of :: Fibre, Folacin, Magnesium, Manganese, Potassium, Vitamin A, Vitamin E, Vitamin K
Diet-related health claims :: This recipe is a good or excellent source of Calcium, and contains no more Phosphorous than Calcium, so as to help achieving strong bones and reduce the risk of osteoporosis.
Bone-healthy

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Nutrition Facts Table

Nutrition Facts

per 1 serving (340g) excluding optional ingredients

Amount

% DV*

* DV = Daily Value

Calories

290

Fat

15 g

23 %

Saturated 2.5 g
+ Trans 0.2 g

14 %

Cholesterol

5 mg

Sodium

410 mg

17 %

Carbohydrate

26 g

9 %

Fibre

7 g

26 %

Sugars

9 g

Protein

16 g

Vitamin A

50 %

Vitamin C

45 %

Calcium

20 %

Iron

25 %

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