Speedster Veggie Chili

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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.

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Preparation : 20 min Cooking : 30 min
560 calories/serving

Ingredients

1 onions, finely chopped 7.1 oz
2 cloves garlic, minced
1/2 dried chili peppers, minced 0.1 oz
1 carrots, finely diced 3.5 oz
1 stalk celery, finely diced 2.4 oz
1/2 green peppers, finely diced 2.7 oz
1/4 cup canola oil 2.4 fl.oz
1 tsp ground cumin 0.2 oz
1 tbsp brown sugar 0.5 oz
15.5 oz firm regular tofu, finely diced 2 1/4 cups
1 2/3 cup red beans (canned) 12.8 fl.oz
1 1/2 cup canned tomatoes (diced) 13.5 oz
1/2 cup water approximately 4.2 fl.oz
1 1/3 cup basmati rice 8.5 oz
1 pinch salt [optional]
ground pepper to taste [optional]
2 tbsp fresh cilantro [optional] 0.2 oz
0.9 oz vegan cheese, grated 3 1/2 tbsp

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 cheese and serve with the rice.

Nutrition Facts Table

per 1 serving (530 g)

Amount

% Daily Value

Calories

560

Fat

22 g

34 %

Saturated 2.6 g
+ Trans 0.3 g

14 %

Cholesterol

0 mg

Sodium

350 mg

15 %

Carbohydrate

68 g

23 %

Fibre

7 g

30 %

Sugars

9 g

Net Carbs

61 g

Protein

24 g

Vitamin A

46 %

Vitamin C

43 %

Calcium

24 %

Iron

31 %
More info

Claims

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

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 3
Vegetables 1 ½
Meat and Alternatives 2 ½
Fats 4
Other Foods 0
More info
Check out our Meal Plans for Type 2 Diabetes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust
Recipe tailored to the needs of sports enthusiasts and active families

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