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Vegetarian Chili with Tofu

192 Reviews
94% 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.

Preparation : 20 min Cooking : 30 min
290 calories/serving
  • Can be done in advance
  • Very easy
  • Gluten Free
  • Nuts & Peanuts Free
  • Halal
  • Kosher
  • Vegetarian
  • Kid-friendly
  • Diabetes-friendly
  • Bone-healthy

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
3 tbsp canola oil 45 mL
1 tsp ground cumin 3 g
1 tbsp brown sugar 12 g
260 g firm regular tofu, finely diced 1 1/4 cup
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
1/3 cup Cheddar cheese, grated 26 g
salt [optional]
ground pepper to taste [optional]
2 tbsp fresh cilantro [optional] 4 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 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, grated cheddar and serve.

Nutrition Facts Table

per 1 Serving (340g)

Amount

% Daily Value

Calories

290

Fat

15 g

23 %

Saturated 2.5 g
+ Trans 0.2 g

14 %

Cholesterol

10 mg

Sodium

320 mg

13 %

Carbohydrate

26 g

9 %

Fibre

7 g

27 %

Sugars

9 g

Protein

16 g

Vitamin A

48 %

Vitamin C

43 %

Calcium

20 %

Iron

24 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : 2 servings
Grain Products : 0 serving
Milk and Alternatives : 0 serving
Meat and Alternatives : ¾ serving

Claims

This recipe is :
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  :
Bone-healthy

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches ½
Vegetables 1 ½
Meat and Alternatives 2
Fats 3
Other Foods 0

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Members' Reviews

192 Reviews (185 with rating only ) 94% would make this recipe again
Sort By: Most Recent| Rating | Most Helpful
Gyro2
january 13, 2011 | I would make this recipe again

Not a fan of tofu, but this recipe is very tasty!

Useful 0
5andproudofthem
january 11, 2011

My husband hates tofu and he Loved this!

Useful 0
MelanieBaur
december 21, 2010 | I would make this recipe again

I agree with other posters that it needs a bit more spice for me, but it's guilt-free and quite tasty!

Useful 0
mgreen
september 30, 2010 | I would make this recipe again

It was very good and easy to make, next time i'd add more spices though it was a bit bland.

Useful 1
ldeclou
february 11, 2010

Really fantastic. Flavorful and filling, it's a must-try

Useful 0

Top Reviews

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emmiko
october 29, 2008 | I would make this recipe again

Very tasty. I would add more tomatoes next time and I think the cheese and coriander toppings round out the flavors well. My four year son liked it -not too spicy.

Useful 2
mgreen
september 30, 2010 | I would make this recipe again

It was very good and easy to make, next time i'd add more spices though it was a bit bland.

Useful 1
Gyro2
january 13, 2011 | I would make this recipe again

Not a fan of tofu, but this recipe is very tasty!

Useful 0