Vegan tofu chili
Warm up with a hearty and healthy Vegan Tofu Chili! This delicious plant-based recipe is loaded with kidney beans, tender tofu, and a medley of flavorful vegetables simmered in rich tomato sauce. Perfectly spiced with chili powder, cumin, and paprika, this comforting dish is ideal for any meal. Easy to prepare and packed with protein, it’s a nourishing choice for chili lovers seeking a vegan twist.
- 26 Apr 2024
- Cook time 45 min
- Prep time 15 min
- 8 Servings
- 16 Ingredients
Vegan Tofu Chili is a hearty, nutritious, and flavor-packed meal that is perfect for a cozy dinner. It's a wonderful plant-based alternative to traditional chili, packed with protein, fiber, and essential vitamins and minerals. This recipe combines tofu, kidney beans, and a blend of vibrant vegetables with aromatic spices to create a delicious and satisfying dish.
Ingredients:
Instructions:
- Finely chop the onion.
- Mince the garlic cloves.
- Dice the celery stalks and carrots into small pieces.
- Drain the tofu and use a fork or your hands to crumble it into small, bite-sized pieces.
- Heat 2 tablespoons of olive oil in a large pot over medium heat.
- Add the chopped onion, celery, and carrots. Sauté for about 5-7 minutes, or until the vegetables begin to soften.
- Add the minced garlic and crumbled tofu to the pot. Sauté for another 5 minutes, stirring occasionally, to allow the tofu to absorb the flavors.
- Stir in 1 tablespoon of chili powder, 1 teaspoon of ground cumin, 1 teaspoon of red pepper flakes, and 1 teaspoon of paprika. Mix well to coat the tofu and vegetables evenly with the spices.
- Pour in the canned tomatoes (with their liquid), tomato sauce, and vegetable broth.
- Add the drained and rinsed kidney beans.
- Stir everything together to combine.
- Increase the heat and bring the mixture to a gentle boil.
- Once it starts boiling, reduce the heat to low and let the chili simmer uncovered for about 30-40 minutes, stirring occasionally. This allows the flavors to meld together and the chili to thicken.
- Taste the chili and add a dash of salt and black pepper according to your preference. Adjust seasonings as necessary.
- Ladle the chili into bowls and serve hot.
- Optionally, garnish with fresh herbs like cilantro, vegan sour cream, or shredded vegan cheese.
Tips:
- Press the tofu before cooking to remove excess moisture, which will help it absorb the flavors better.
- Sauté the onions, garlic, celery, and carrots well to develop a deep, rich flavor base for the chili.
- Let the chili simmer for at least 30 minutes to allow the flavors to meld together beautifully.
- Adjust the spices according to your heat tolerance. Add more chili powder or red pepper for an extra kick.
- Consider adding other vegetables, such as bell peppers or corn, for additional textures and flavors.
- Serve the chili with a side of cornbread or over rice for a complete meal.
This Vegan Tofu Chili is an easy-to-make, wholesome, and hearty dish that will satisfy vegans and non-vegans alike. Packed with protein and bursting with flavors, it's the perfect meal for a cold evening or any gathering. Enjoy this vegan twist on a classic dish and feel good about the nutritious ingredients and delicious taste.
| Nutrition Facts | |
|---|---|
| Serving Size | 250 grams |
| Energy | |
| Calories 140kcal | 6% |
| Protein | |
| Protein 10g | 7% |
| Carbohydrates | |
| Carbohydrates 22g | 6% |
| Fiber 7g | 17% |
| Sugar 4.63g | 5% |
| Fat | |
| Fat 6g | 7% |
| Saturated 0.82g | 3% |
| Cholesterol 0.00mg | - |
| Vitamins | |
| Vitamin A 170ug | 19% |
| Choline 40mg | 7% |
| Vitamin B1 0.30mg | 25% |
| Vitamin B2 0.13mg | 10% |
| Vitamin B3 1.65mg | 10% |
| Vitamin B6 0.25mg | 15% |
| Vitamin B9 110ug | 29% |
| Vitamin B12 0.00ug | 0% |
| Vitamin C 10mg | 11% |
| Vitamin E 1.50mg | 10% |
| Vitamin K 13ug | 11% |
| Minerals | |
| Calcium, Ca 100mg | 8% |
| Copper, Cu 0.31mg | 0% |
| Iron, Fe 3.10mg | 28% |
| Magnesium, Mg 54mg | 13% |
| Phosphorus, P 160mg | 13% |
| Potassium, K 630mg | 19% |
| Selenium, Se 5ug | 9% |
| Sodium, Na 430mg | 29% |
| Zinc, Zn 1.20mg | 11% |
| Water | |
| Water 210g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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