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.

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


1 onions, finely chopped 200 g
2 cloves garlic, minced
1/2 dried chili peppers, minced 0.2 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] 0.2 g
ground pepper to taste [optional]
2 tbsp fresh cilantro [optional] 4 g
26 g cheese, lactose-free, grated

Before you start

Keep the serving plates in the oven at the lowest setting so they are warm when you serve.


  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 (530g)


% Daily Value




22 g

34 %

Saturated 3.1 g
+ Trans 0.3 g

17 %


10 mg


340 mg

14 %


67 g

22 %


7 g

29 %


9 g

Net Carbs

60 g


26 g

Vitamin A

48 %

Vitamin C

44 %


28 %


31 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : 2 servings
Grain Products : 1 ¾ servings
Milk and Alternatives : ¼ serving
Meat and Alternatives : 1 servings


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


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

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