Speedster Veggie Chili

1 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.

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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
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

  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 cheddar and serve with the rice.

Nutrition Facts Table

per 1 serving (530 g)

Amount

% Daily Value

Calories

570

Fat

23 g

35 %

Saturated 3.3 g
+ Trans 0.3 g

18 %

Cholesterol

10 mg

Sodium

330 mg

14 %

Carbohydrate

67 g

22 %

Fibre

7 g

29 %

Sugars

9 g

Net Carbs

60 g

Protein

26 g

Vitamin A

48 %

Vitamin C

43 %

Calcium

27 %

Iron

31 %
More info

Claims

This recipe is :
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 B2, Vitamin B6, Vitamin C
Low  :
Calories, Cholesterol, Saturated Fat, Sodium
More info

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
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

1 Reviews (0 with rating only) 0% would make this recipe again

My Notes

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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

Top Reviews

View All Reviews
october 17, 2016

Fantastic, really enjoyed both chilis.

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