Healthy Chilli Recipe
Summary
Ingredients
| Firm tofu | 2 Cup (32 tbs), crumbled | |
| Garlic | 1 Clove (5 gm), minced | |
| Chili powder | 1 Tablespoon | |
| Worcestershire sauce | 2 Tablespoon | |
| Onion | 1 Cup (16 tbs), chopped | |
| Green pepper | 1 Large, chopped | |
| Carrot | 1 , thinly sliced | |
| Oil | 2 Tablespoon | |
| Tomatoes | 1 Cup (16 tbs), chopped | |
| Tomato sauce | 16 Ounce | |
| Dark red kidney beans | 15 Ounce | |
| Dried basil | 1⁄2 Teaspoon, crushed (drained) | |
| Cumin | 1 Teaspoon | |
| Cayenne pepper | 1 Teaspoon | |
| Canned tomato paste | 6 Ounce | |
| Salt | To Taste | |
| Cooked brown rice | 4 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 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.
Chef
