Vegetarian Chili with Tofu

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

290 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
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, low sodium   380 g
1/2 cup water approximately   125 mL
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 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

Nutrition Facts

per 1 serving (340g)

Amount

% DV*

* DV = Daily Value

Calories

290

Fat

15 g

23 %

Saturated 2.5 g
+ Trans 0.2 g

14 %

Cholesterol

5 mg

Sodium

230 mg

10 %

Carbohydrate

26 g

9 %

Fibre

7 g

27 %

Sugars

9 g

Protein

16 g

Vitamin A

50 %

Vitamin C

45 %

Calcium

20 %

Iron

25 %

More info

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

More info

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 :
Bone-healthy

More info


This recipe is in the following categories: Soy | Main courses/Entrées | Bone-healthy | Diabetes-friendly | Halal | High Calcium | High Fibre | High Iron | Kosher | Source of Omega-3 | Vegetarian | Braise/Stew

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