Speedster Veggie Chili

0 Reviews
0% 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.

This recipe is incompatible with your food profile

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

Ingredients

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
1/4 cup 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.

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

570

Fat

22 g

34 %

Saturated 3 g
+ Trans 0.3 g

17 %

Cholesterol

10 mg

Sodium

320 mg

13 %

Carbohydrate

67 g

22 %

Fibre

7 g

29 %

Sugars

9 g

Net Carbs

60 g

Protein

26 g

Vitamin A

47 %

Vitamin C

43 %

Calcium

28 %

Iron

31 %

Claims

This recipe is :
Diet-related health claims  :
Bone-healthy
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

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

Leave a review

You have to be logged in to leave a review
Your rating :
Would I make this recipe again?
Show Tips

Reviews are a valuable resource: they indicate whether members and their families are happy or not with a recipe. To be useful to other members, reviews should focus on the actual cooking and eating experience related to the recipe being reviewed.

Reviews written by someone who has not actually made or tasted the recipe, comments about other reviewers, other recipes or links to other sites, may be edited or deleted by our staff. Negative reviews are not deleted if the language is appropriate. If you come across an inappropriate review, please contact us.

Reviews

0 Reviews (0 with rating only) 0% would make this recipe again
Sort By: Most Recent | Rating | Most Helpful

My Notes

Show Tips

This space is reserved for your personal notes on the recipe. These notes are private and will only be visible to you. Here's an example of what these notes could say for a given recipe:

  • 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

This website uses cookies to give the best user experience, monitor the site performance, offer social networks features, or display advertisements. By clicking "ACCEPT", you consent to the use of cookies in accordance to our privacy policy.