By Samantha Chabior, RD
This chili recipe is a perfect warming fall dish for meat lovers and vegetarians alike, and I’d argue that it will completely change your mind if you’re someone that thinks they hate tofu! It has a hint of Mexican flavour that comes from the chili in adobo sauce, which adds wonderful depth to the meal. It does give it a bit of spiciness, so if you prefer a milder chili just substitute for a pinch of cayenne or omit the spice altogether.
I feel I can actually say this chili has a meat lover’s stamp of approval because when my dad tasted it he said “I like this even more than the meat version!”. This is coming from a complete carnivore.
Other comments from family members included “you could definitely fool someone into thinking this was meat!”, and “wow, I want leftovers for lunch tomorrow!”. Safe to say, it was a total hit. And it all stemmed from one little trick I’m going to share with you today about how to make tofu taste EXTRA meaty.
So if you’re new to tofu or just want to try a super simple meaty recipe with it, then this is the perfect recipe for you!
Before we get into my life changing tofu hack, let me tell you why I think this recipe should be added to everyone’s meal prep routine.
To start, it’s completely vegetarian, meaning that it’s made up from plant proteins that are rich in fibre and low in saturated fat. Tofu in particular is a soy product, which has cholesterol lowering and cardioprotective effects.
Regular ground beef, which is commonly used in chili recipes is much higher in saturated fat and can contribute to raising cholesterol.
Red meat is also limited on The Mediterranean Diet, which is a diet pattern shown to lower risk of heart attack and stroke.
This diet pattern also encourages frequent intake of plant proteins like beans, chickpeas, and lentils, and to regularly include antioxidant-rich tomato based sauces that incorporate garlic, onion, and olive oil.
So although this chili wouldn’t be considered a traditional Mediterranean dish, it does include many key components of this diet pattern.
Ok, so I know you’re dying to know what this tofu hack is all about. I’m about to blow your mind because it is SO simple.
Many people who have tried tofu before know that you need to drain tofu before cooking to get a firm texture, but only recently did I learn that you can freeze tofu and it completely changes the texture! Not only is freezing a great way to store tofu, but it also makes it super spongy and allows you to remove so much more water before cooking. The tofu literally dries up during cooking and will taste extra meaty!
I would highly recommend throwing your tofu into the freezer for at least one day before cooking this chili. I just kept it in the packaging and didn’t open or drain it before storing in the freezer. One day before cooking this meal I took it out to defrost on the counter for a few hours before placing it in the fridge overnight.
Once you’re ready to cook the tofu make sure to drain the excess liquid, and press out as much of the liquid from the tofu brick as you can. I usually take paper towels and wrap them around the tofu brick and squeeze it out, or place something heavy on it for about 20 minutes while I prep the other ingredients.
Removing the extra liquid will give the tofu a much meatier and firmer texture. Whether or not you choose to freeze the tofu, do not skip the draining step!
Once you’ve tried this recipe you’ll be singing tofu’s praises! Feel free to use whatever vegetables you have on hand. I had some zucchini I needed to use so I just threw it in, but any combination of veggies would work fine!
You can also add toppings like plain Greek yogurt, cilantro, green onions, avocado, or even a bit of shredded cheese like Parmesan to give it an extra hit of flavour.
The recipe doesn’t call for any added salt, because it naturally will have sodium coming from some of the canned products like tomato sauce and canned beans. To further limit the sodium you can buy no salt added canned beans and omit the shredded cheese (skipping the cheese will also keep the saturated fat content lower).
Let me know in the comments what you think!
By the way, if you’re feeling overwhelmed with planning heart healthy meals, or struggling to build a grocery list that’s organized and keeps you on track then I’ve got you! Download your copy of the FREE weekly meal planner and pre-filled grocery list here.
Super Meaty Vegetarian Chili With Ground Tofu (Meat Lover Approved!)
Equipment
- Large pot
- Cutting board and knives
Ingredients
- 2 tablespoons olive or canola oil
- 2 onions diced
- 4 garlic cloves minced
- 1 package 14 oz extra firm tofu, frozen and thawed
- 2 zucchinis diced
- 2 stalks of celery diced
- 2 carrots diced
- 2 red bell peppers diced
- 3 fresh tomatoes diced (or 1 can diced tomatoes)
- 1/2 teaspoon garlic powder
- 2 tablespoons chili powder
- 2 teaspoons ground cumin
- 1 teaspoon paprika
- 1 whole chili in adobo sauce sliced
- 1 can (about 24 ounce) tomato sauce
- 2 tablespoons tomato paste
- 1 can (14 ounce) black beans, drained and rinsed
- 1 can (14 ounce) mixed bean medley, drained and rinsed
- 1 cup frozen corn thawed
- Salt and pepper to taste optional
Toppings (optional)
- Greek yogurt
- Chopped green onion
- Sliced avocado
- Shredded parmesan cheese
Instructions
- Drain tofu, wrap in paper towel or cheese cloth and press out liquid with your hands or by stacking a cutting board and heavy items on top of it.
- Prepare all vegetables in advance. Mince garlic and dice onion, zucchini, celery, carrots, bell peppers, and tomatoes. Rinse canned beans. Set aside.
- Mix together in a separate small bowl chili powder, cumin, paprika, and garlic powder. Set spice mixture aside.
- In a large pot, heat oil over medium heat. Add the onion and garlic. Sauté for about 3 minutes, until the onion is translucent and garlic is fragrant.
- Crumble the tofu into the pot in medium sized chunks. It will break apart into smaller pieces as it cooks. Then add the chili powder spice mixture and stir to combine. Continue to sauté everything for about 5 minutes.
- Stir in all remaining ingredients: zucchini, celery, carrots, bell peppers, tomatoes, tomato paste, tomato sauce, chili in adobo sauce, black beans, mixed bean medley, and corn. Raise the heat and bring the mixture to a simmer.
- Reduce heat and simmer covered for about 45 minutes, or until all vegetables are cooked through and softened. Stir occasionally during cooking. If you find the mixture too thick, add a small amount of water to reach desired thickness. I added about ½ cup, but if you use diced tomatoes the liquid should be enough.
- Remove chili from heat and spoon into bowls. Top with any other toppings, and season with salt or pepper if desired. To keep the sodium low, I did not add any salt. I found there was enough salt from the tomato sauce and other ingredients to provide flavour.
