Super Meaty Vegetarian Chili With Ground Tofu (Meat Lover Approved!)
Samantha Chabior, RD
This recipe is the meatiest and most flavourful vegetarian chili I have ever tried. If you’re a tofu hater this recipe will completely change your mind on tofu. The chili in adobo sauce gives a hit of spice that can easily be tamed down by swapping it out for a pinch of cayenne or omitting it altogether. It’s full of heart healthy ingredients like beans, tofu, olive oil, and vegetables, and is also low in sodium and saturated fat. Your heart and your mouth will thank you!
1can (14 ounce) mixed bean medley, drained and rinsed
1cupfrozen cornthawed
Salt and pepper to tasteoptional
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.
Notes
Nutrition: Calories: 392 kcal, Fat: 12 g, Saturated fat: 2 g, Carbohydrates: 49 g, Fibre 15 g, Protein 23 g, Cholesterol 0 mg, Sodium 261 mg (Note: Nutrition information for this recipe is provided as an estimate only and is generated using a generic nutrition calculator, which may have errors.)
Keyword Easy, Fall, High Fibre, Low Sodium, Vegan, Vegetarian