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Vegetarian Chili with Tofu

5 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.

Preparation : 20 min Cooking : 30 min
270 calories/serving
  • Can be done in advance
  • Very easy
  • Gluten Free
  • Lactose Free
  • Nuts & Peanuts Free
  • Halal
  • Kosher
  • Vegetarian
  • Kid-friendly
  • Diabetes-friendly
  • Heart-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
1 tsp ground cumin 3 g
3 tbsp canola oil 45 mL
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
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, then serve.

Nutrition Facts Table

per 1 Serving (340g)

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

27 %

Sugars

9 g

Protein

14 g

Vitamin A

47 %

Vitamin C

43 %

Calcium

16 %

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

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

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Members' Reviews

5 Reviews (5 with rating only ) 100% would make this recipe again