Chili con Tofu


2 medium green bell peppers, seeded and chopped

3 medium onions, chopped

2 stalks celery, chopped

11/2 tablespoons vegetable oil

4 cloves garlic, chopped (or 1/2 teaspoon garlic powder)

11/2 pounds tofu, crumbled

1 teaspoon basil, ground

1 teaspoon oregano, ground

3 tablespoons chili powder

1 teaspoon cumin, ground

2 (14.5-ounce) cans tomatoes, with juice, unsalted

1 (14.5-ounce) can tomato sauce, unsalted

2 (15.5-ounce) cans kidney beans, rinsed and drained

black pepper to taste

  1. Wash and prepare fresh vegetables. 
  2. In a large skillet, heat oil over medium heat. Add vegetables and tofu, reduce heat to medium-low, and sauté for 5 minutes. 
  3. Add spices and stir. 
  4. Stir in canned tomatoes with juice. Cook uncovered for 15 minutes. 
  5. Add the tomato sauce and beans. Reduce heat to low. 
  6. Add pepper to taste. 
  7. Cover and simmer for one hour, stirring occasionally. 
  • Tofu is a healthy, low-fat meat substitute.
Nutrition Facts: 

Serving size: 1 cup

Calories: 190

Fruits and Vegetables: 3/4 cup

Fat: 5 g

Fiber: 8 g

Sodium: 170 mg


This material was developed by the UMass Extension Nutrition Education Program.

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