Healthy Chilli Recipe

Summary

Preparation Time7 MinCooking Time40 Min
Ready In47 MinDifficulty LevelEasy
Health IndexAverageServings6
CuisineCourse
TasteMethod
Main Ingredient, Interest Group

Ingredients

 Firm tofu2 Cup (32 tbs), crumbled
 Garlic1 Clove (5 gm), minced
 Chili powder1 Tablespoon
 Worcestershire sauce2 Tablespoon
 Onion1 Cup (16 tbs), chopped
 Green pepper1 Large, chopped
 Carrot1 , thinly sliced
 Oil2 Tablespoon
 Tomatoes1 Cup (16 tbs), chopped
 Tomato sauce16 Ounce
 Dark red kidney beans15 Ounce
 Dried basil1⁄2 Teaspoon, crushed (drained)
 Cumin1 Teaspoon
 Cayenne pepper1 Teaspoon
 Canned tomato paste6 Ounce
 Salt To Taste
 Cooked brown rice4 Cup (64 tbs)

Nutrition Facts

Serving size

Calories 587 Calories from Fat 98

% Daily Value*

Total Fat 11 g17.5%

Saturated Fat 1.7 g8.3%

Trans Fat 0 g

Cholesterol 0 mg

Sodium 393.4 mg16.4%

Total Carbohydrates 97 g32.2%

Dietary Fiber 18.4 g73.6%

Sugars 12.9 g

Protein 29 g58.8%

Vitamin A 81% Vitamin C 89.1%

Calcium 28.2% Iron 52.8%

*Based on a 2000 Calorie diet

Directions

In a mixing bowl, combine tofu, garlic, chili powder and Worcestershire sauce; set aside.

In a large skillet, sauté onion green pepper and carrot in soyoil until onion becomes transparent. Add tofu mixture cook and stir 3 minutes over medium heat.

Add tomatoes, tomato sauce, kidney beans, basil, cumin, cayenne and, if desired, tomato paste. Cover and simmer for 30 minutes. Salt to taste. Serve on brown rice. Garnish with minced raw onion, grated Cheddar cheese and avocado, as desired.
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