Tofu Recipes


Chili is a great dish – economical, flavorful, and easy to double or triple for potlucks or parties.  There are many variations of chili, and vegetarian and low-fat chili recipes are becoming more popular.  While chili is a meal that usually tastes better the longer it simmers on the stovetop or in a crockpot, here is a delicious fast and easy vegetarian chili recipe that is made with tofu and is ready to serve in under an hour.

Vegetarian Chili Recipe With Tofu

Ingredients

1 14 ounce package of tofu, drained and cubed

2 tablespoons vegetable oil

1 1/4 cups diced celery

1 cup finely chopped green pepper

1 28 ounce can diced tomatoes

1 19 ounce can of red kidney beans

1 5 1/2 ounce can tomato paste

1 cup dry red cooking wine

1 bay leaf

2 tablespoons brown sugar

1 1/2 – 2 tbsps chili powder (to taste)

1 1/4 teaspoon dried marjoram

3/4 tsp salt

1/2 tsp garlic powder

1/4 tsp pepper

Tabasco sauce

Condiments: shredded cheddar cheese, sour cream, chives, olives

Method:

Brown cubed tofu in vegetable oil until lightly browned, about three minutes.  Add celery, green pepper, and brown for another two minutes.  Add undrained tomatoes, beans, and remaining ingredients.  Cover and simmer on a low heat for about 45 minutes, stirring occasionally.  Remove cover and cook for another 10 minutes.  If you want a thicker, meatier feeling to the chili, simmer uncovered for another 10 minutes.  Serve in large bowls with fresh, crusty homemade bread or over brown rice or noodles.  Sprinkle with shredded cheese, sour cream, chives and olives.  This recipe makes 5 large servings or 6 medium sized servings.

Tip: Beans are a good source of vegetable protein for vegetarians, but because they don’t contain the full range of essential amino acids they cannot be classified as a “complete” protein. If you are a strict vegetarian, be sure to supplement your legumes with enough grains, cereals, seeds, nuts, and dairy products and eggs.

Substitutions: Don’t be afraid to substitute similar ingredients for a variety of flavorful combinations.  Try black beans instead of red kidney beans, or try corn instead of celery.

For sodium-reduced diets: Leave out the salt if you are watching your sodium intake.  In addition, drain the liquid off the canned beans, and add 1/2 cup of water.  There can be a lot of additional salt in canned vegetables and beans!  Alternatively, substitute 1 cup (250 mL) dried beans that have been soaked overnight, cooked and drained, for the canned beans.