Vegetarian Tofu Chili

Vegetarian Tofu Chili 150 Author: Canadian Living Credits: Vegetarian Tofu Chili 150

This is a great way to introduce tofu to skeptical family members. Extra-firm tofu cubes don't fall apart when you fry them. You can top each serving with grated Monterey Jack cheese, chopped green onions and sour cream and serve with a green salad and corn bread.

  • Portion size 6 servings

Ingredients

  • 1 pkg (350 g) extra-firm tofu
  • 2 tablespoons vegetable oil
  • 1 onion chopped
  • 2 cloves garlic minced
  • 2 tablespoons chili powder
  • 1 teaspoon dried oregano
  • 1 teaspoon ground cumin
  • 1/2 teaspoon salt
  • 1/2 teaspoon pepper
  • 1 can diced tomatoes
  • 1 can red kidney bean drained and rinsed
  • 2 cups vegetable stock
  • 1 cup finely grated carrot
  • 2 tablespoons tomato paste
  • 1 cup corn kernels
  • 1/4 cup chopped fresh parsley
  • 2 tablespoons lemon juice

Method

Pat tofu dry with paper towels; cut into 3/4-inch (2 cm) cubes. In nonstick skillet, heat 4 tsp (20 mL) of the oil over medium-high heat; fry tofu, in batches and turning occasionally, until golden, about 5 minutes. With slotted spoon, transfer to paper towel–lined plate.

Meanwhile, in large Dutch oven, heat remaining oil over medium heat; cook onion and garlic, stirring occasionally, until softened, about 4 minutes. Add chili powder, oregano, cumin, salt and pepper; cook, stirring frequently, for 1 minute.

Add tomatoes, beans, stock, carrot, tomato paste and tofu; bring to boil. Reduce heat to medium-low; simmer, stirring often, until vegetables are tender, 30 minutes.

Stir in corn; simmer until corn is heated through, 5 minutes. (Make-ahead: Let cool for 30 minutes. Refrigerate, uncovered, in airtight container until cold. Cover and refrigerate for up to 3 days or freeze for up to 1 month.)

Stir in parsley and lemon juice.

Nutritional facts Per serving: about

  • Sodium 970 mg
  • Protein 14 g
  • Calories 255.0
  • Total fat 10 g
  • Cholesterol 0 mg
  • Saturated fat 1 g
  • Total carbohydrate 34 g

%RDI

  • Iron 28.0
  • Fibre 0.0
  • Folate 39.0
  • Sodium 0.0
  • Sugars 0.0
  • Calcium 16.0
  • Protein 0.0
  • Calories 0.0
  • Total fat 0.0
  • Vitamin A 61.0
  • Vitamin C 50.0
  • Potassium 0.0
  • Cholesterol 0.0
  • Saturated fat 0.0
  • Total carbohydrate 0.0
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Vegetarian Tofu Chili