Vegetarian Tofu Chili

• 分量: 8 servings
• 調理時間: 10 minutes
• 総時間: 1 hour

材料

3 tablespoons vegetable oil

1 (14-ounce) package firm, or extra-firm tofu, crumbled

1 medium onion, diced

1 medium green bell pepper, diced

3 cloves garlic, minced

1 cup sliced mushrooms

3 tablespoons chili powder

Salt, to taste

Freshly ground black pepper, to taste

1/4 teaspoon cayenne pepper

1/2 teaspoon ground cumin

1 (14-ounce) can tomato sauce

1 (28-ounce) can whole or diced tomatoes with liquid

1 (28-ounce) can kidney beans, drained

1 tablespoon sugar, optional

手順

In a large pot, saute the tofu in the 3 tablespoons of vegetable oil over medium-high heat for about 3 minutes.

Add in the onion, green pepper, garlic, 1 cup of mushrooms, 3 tablespoons of chili powder, salt, pepper, 1/4 teaspoon of cayenne, and 1/2 teaspoon of cumin. Cook until the veggies are just barely tender, about 5 minutes.

Next, add in the tomato sauce, the whole or diced tomatoes, the kidney beans, and the optional 1 tablespoon of sugar. Bring to a slow simmer. Cover and allow to cook for at least 45 minutes. Enjoy!

栄養

• カロリー: 264 kcal
• 脂肪総量: 10 g
• 飽和脂肪: 1 g
• 不飽和脂肪: 0 g
• コレステロール: 0 mg
• ナトリウム: 760 mg
• 炭水化物総量: 34 g
• 食物繊維: 11 g
• 糖質総量: 10 g
• タンパク質: 16 g