Vegetarian Tofu Chili
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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.
Servings: 6
Ingredients:
| Nutritional Info | |
| Per serving: about | - |
| cal | 255 |
| pro | 14 g |
| total fat | 10 g |
| sat. fat | 1 g |
| carb | 34 g |
| fibre | 9 g |
| chol | 0 mg |
| sodium | 970 mg |
| % RDI: | - |
| calcium | 16% |
| iron | 28% |
| vit A | 61% |
| vit C | 50% |
| folate | 39% |
Suggested Recipes
-
1 pkg (350 g) extra-firm tofu
2 tbsp (25 mL) vegetable oil
1 large onion, chopped
2 cloves garlic, minced
2 tbsp (25 mL) chili powder
1 tsp (5 mL) each dried oregano and ground cumin
1/2 tsp (2 mL) each salt and pepper
1 can (28 oz/796 mL) diced tomatoes
1 can (19 oz/540 mL) red kidney beans, drained and rinsed
2 cups (500 mL) vegetable stock
1 cup (250 mL) finely grated carrot
2 tbsp (25 mL) tomato paste
1 cup (250 mL) corn kernels
1/4 cup (50 mL) chopped fresh parsley
2 tbsp (25 mL) lemon juice
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.
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.
Tags:
Main Course; Vegetarian; Tofu; Vegetables; Beans and Legumes; Skillet; Boil/Simmer; Make-Ahead;
Source
Canadian Living Magazine: June 2003
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