Vegetarian Chili with Tofu

Name: Vegetarian Chili with Tofu
Prep time: 20 min
Cook time: 30 min
Yield: 4
Ingredients: 1 onions; 2 cloves garlic; 1/2 dried chili peppers; 1 carrots; 1 stalk celery; 1/2 green peppers; 3 tbsp canola oil; 1 tsp ground cumin; 1 tbsp brown sugar; 260 g firm regular tofu; 1 2/3 cup red beans (canned); 1 1/2 cup canned tomatoes (diced); 1/2 cup water; 1 pinch salt; ground pepper to taste; 2 tbsp fresh cilantro; 1/3 cup Cheddar cheese

209 Reviews

93% 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

290 calories/serving

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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
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 (diced)	380 g
1/2 cup	water approximately	125 mL
1 pinch	salt [optional]	0.2 g
	ground pepper to taste [optional]
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

Prepare the vegetables: Chop the onion, mince the garlic and chili pepper, finely dice the carrots, celery, and bell pepper.
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.
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.
Add salt and pepper to taste. Sprinkle with freshly chopped cilantro leaves, grated cheddar and serve.

Recommended side dishes

Nutrition Facts Table

per 1 serving (340 g)

Amount

% Daily Value

Calories

290

Fat

15 g

23 %

Saturated 2.5 g
+ Trans 0.2 g

14 %

Cholesterol

10 mg

Sodium

320 mg

13 %

Carbohydrate

26 g

9 %

Fibre

7 g

26 %

Sugars

9 g

Net Carbs

19 g

Protein

16 g

Vitamin A

48 %

Vitamin C

43 %

Calcium

20 %

Iron

24 %

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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

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Claims

This recipe is :

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

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DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group	Exchanges
Starches	½
Vegetables	1 ½
Meat and Alternatives	2
Fats	3
Other Foods	0

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Members' Reviews

209 Reviews (200 with rating only ) 93% would make this recipe again

Sort By: Most Recent| Rating | Most Helpful

skodama 5 Vegetarian Chili with Tofu

january 15, 2019 | I would make this recipe again

I didn't have any tofu so made it without. I substituted a whole can of chick peas (540ml) for the kidney beans and used a whole can of diced tomatoes (796ml) instead of 1 2/3 cups for 4-servings recipe. Will spice it up more next time but was moist and delicious with tortilla chips!

Useful 0

Emelean M. 2 Vegetarian Chili with Tofu

august 27, 2018

My fiance and I found it quite bland, and very dry. It was more of a topping for our rice versus the thick, stewed down dish I envision when I think 'chili.'

Useful 0

Gyro2 5 Vegetarian Chili with Tofu

january 13, 2011 | I would make this recipe again

Not a fan of tofu, but this recipe is very tasty!

Useful 0

5andproudofthem 5 Vegetarian Chili with Tofu

january 11, 2011

My husband hates tofu and he Loved this!

Useful 0

MelanieBaur 4 Vegetarian Chili with Tofu

december 21, 2010 | I would make this recipe again

I agree with other posters that it needs a bit more spice for me, but it's guilt-free and quite tasty!

Useful 0

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emmiko

october 29, 2008 | I would make this recipe again

Very tasty. I would add more tomatoes next time and I think the cheese and coriander toppings round out the flavors well. My four year son liked it -not too spicy.

Useful 3