Speedster Veggie Chili

Speedster Veggie Chili

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

570 calories per serving 


Ingredients

1 onions, finely chopped   200 g
2 cloves garlic, minced    
1/2 dried chili peppers, minced   0.4 g
1 carrots, finely diced   100 g
1 stalk celery, finely diced   70 g
1/2 green peppers, finely diced   80 g
5 tbsp canola oil   75 mL
1 tsp ground cumin   3 g
1 tbsp brown sugar   12 g
420 g firm regular tofu, finely diced   2 1/4 cups
1 2/3 cup red beans (canned)   420 mL
1 1/2 cup canned tomatoes (diced)   380 g
1/2 cup water approximately   125 mL
1 1/3 cup basmati rice   240 g
1 pinch salt [optional]   0.1 g
  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

  1. Prepare the vegetables: Chop the onion, mince the garlic and chili pepper, finely dice the carrots, celery, and bell pepper.
  2. Heat the canola 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. Meanwhile, cook the rice.
  5. Add salt and pepper to taste to the chili. Sprinkle with freshly chopped cilantro leaves, grated cheddar and serve with the rice.

Nutrition Facts Table

Nutrition Facts

per 1 serving (530g)

Amount

% DV*

* DV = Daily Value

Calories

570

Fat

23 g

35 %

Saturated 3.5 g
+ Trans 0.3 g

18 %

Cholesterol

5 mg

Sodium

330 mg

14 %

Carbohydrate

67 g

22 %

Fibre

7 g

29 %

Sugars

9 g

Protein

26 g

Vitamin A

50 %

Vitamin C

45 %

Calcium

25 %

Iron

30 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: 2 servings
Grain Products: serving
Milk and Alternatives: ¼ serving
Meat and Alternatives: 1 serving

More info

Claims

Low :
Calories, Cholesterol, Saturated Fat, Sodium
Good source of :
Pantothenic Acid, Vitamin B1, Vitamin B2, Vitamin B6, Vitamin C
Excellent source of :
Calcium, Copper, Fibre, Folacin, Iron, Magnesium, Manganese, Niacin, Phosphorus, Potassium, Selenium, Vitamin A, Vitamin E, Vitamin K, Zinc

More info


This recipe is in the following categories: Rice/Grain | Soy | Main courses/Entrées | Halal | High Calcium | High Fibre | High Iron | Kosher | Low Calorie | Low Cholesterol | Low Saturated Fat | Low Sodium | Vegetarian | Braise/Stew

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