Vegetarian Chili with Tofu

219 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.

This recipe is incompatible with your food profile

Ingredients

??? onions, finely chopped ???
??? garlic, minced ???
??? dried chili peppers, minced ???
??? carrots, finely diced ???
??? celery, finely diced ???
??? green peppers, finely diced ???
??? canola oil ???
??? ground cumin ???
??? brown sugar ???
??? firm regular tofu, finely diced ???
??? red beans (canned) ???
??? canned tomatoes (diced) ???
??? water approximately ???
??? salt [optional] ???
??? ground pepper to taste [optional] ???
??? fresh cilantro [optional] ???
??? Cheddar cheese, 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 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. Add salt and pepper to taste. Sprinkle with freshly chopped cilantro leaves, grated cheddar and serve.

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 %
More info

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
More info

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
More info
Check out our Meal Plans for Type 2 Diabetes

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

219 Reviews (209 with rating only) 93% 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

Top Reviews

View All Reviews
Anonyme
october 20, 2021 | 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
Anonyme
october 20, 2021 | I would make this recipe again

It was very good and easy to make, next time i'd add more spices though it was a bit bland.

Useful 1
Anonyme
october 20, 2021 | I would make this recipe again

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

Useful 0

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.