Tested till perfect Vegetarian Tofu Chili
Vegetarian Tofu Chili

Vegetarian Tofu Chili

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.

By The Canadian Living Test Kitchen

Source: Canadian Living Magazine: June 2003

Recipe4 out of 5 based on 9 ratings.
  • rating starrating starrating starrating starrating star
  • Portion size 6

Ingredients

  • 1 pkg (350 g) 1pkg (350 g)extra-firm tofu
  • 2 tbsp 2tbspvegetable oil
  • 1 1large oniononions, chopped
  • 2 2cloves garlic, minced
  • 2 tbsp 2tbspchili powder
  • 1 tsp 1tspdried oregano
  • 1 tsp 1tspground cumin
  • 1/2 tsp 1/2tspsalt
  • 1/2 tsp 1/2tsppepper
  • 1 can (28 oz/796 mL) 1can (28 oz/796 mL)diced tomatoes
  • 1 can (29 oz/540 mL) 1can (29 oz/540 mL)red kidney beanred kidney beans, drained and rinsed
  • 2 cups 2cupsvegetable stock
  • 1 cup 1cupfinely grated carrot
  • 2 tbsp 2tbsptomato paste
  • 1 cup 1cupcorn kernels
  • 1/4 cup 1/4cupchopped fresh parsley
  • 2 tbsp 2tbsplemon juice
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Preparation

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.

Additional information : Variation
Southwestern Tofu Chili: Use black beans instead of kidney beans, lime juice instead of lemon juice, and chopped fresh coriander instead of parsley.

Nutritional Information Per serving: about

cal 255 pro 14g total fat 10g sat. fat 1g
carb 34g fibre 9g chol 0mg sodium 970mg

% RDI:

calcium 16 iron 28 vit A 61 vit C 50
folate 39
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