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.
Ingredients
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 (340g)
|
Amount % Daily Value |
|
Calories 290 |
|
Fat 15 g 23 % |
|
Saturated
2.5 g 14 % |
|
Cholesterol 10 mg |
|
Sodium 320 mg 13 % |
|
Carbohydrate 26 g 9 % |
|
Fibre 7 g 27 % |
|
Sugars 9 g |
|
Protein 16 g |
|
Vitamin A 48 % |
|
Vitamin C 43 % |
|
Calcium 20 % |
|
Iron 24 % |
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 |
Claims
This recipe is :- 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
DIABETES Exchange
| Food Group | Exchanges |
|---|---|
| Starches | ½ |
| Vegetables | 1 ½ |
| Meat and Alternatives | 2 |
| Fats | 3 |
| Other Foods | 0 |
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Members' Reviews
Gyro2
2011-01-13T21:52:39+00:00 january 13, 2011 | I would make this recipe againNot a fan of tofu, but this recipe is very tasty!
5andproudofthem
2011-01-11T16:36:26+00:00 january 11, 2011My husband hates tofu and he Loved this!
MelanieBaur
2010-12-21T00:49:38+00:00 december 21, 2010 | I would make this recipe againI agree with other posters that it needs a bit more spice for me, but it's guilt-free and quite tasty!
mgreen
2010-09-30T12:01:07+00:00 september 30, 2010 | I would make this recipe againIt was very good and easy to make, next time i'd add more spices though it was a bit bland.
ldeclou
2010-02-11T13:06:32+00:00 february 11, 2010Really fantastic. Flavorful and filling, it's a must-try
Top Reviews
View All Reviewsemmiko
october 29, 2008 | I would make this recipe againVery 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.
mgreen
september 30, 2010 | I would make this recipe againIt was very good and easy to make, next time i'd add more spices though it was a bit bland.
Gyro2
january 13, 2011 | I would make this recipe againNot a fan of tofu, but this recipe is very tasty!
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