Speedster Veggie Chili

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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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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 ???
??? basmati rice ???
??? salt [optional] ???
??? ground pepper to taste [optional] ???
??? fresh cilantro [optional] ???
??? 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 %
More info

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
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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My Notes

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  • 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

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