Protein-Rich Vegetarian Recipe
Vegetarian Chili with Beans and Tofu: This hearty chili is packed with protein from the beans and tofu and is easy to customize with your favorite vegetables.
Recipe
– 1 tablespoon olive oil – 1 onion, diced – 2 cloves garlic, minced – 1 bell pepper, diced – 1 zucchini, diced – 1 cup corn kernel – 1 can kidney beans, drained and rinsed – 1 can black beans, drained and rinsed
– 1 can diced tomatoe – 1 can tomato sauce – 1 cup water – 1 tablespoon chili powder – 1 teaspoon cumin – 1 teaspoon paprika – 1/2 teaspoon salt – 1/4 teaspoon black pepper – 1 block firm tofu, drained and diced
1. Heat the oil in a large pot over medium heat. Add the onion, garlic, bell pepper, and zucchini and cook until the vegetables are soft, about 5 minutes.
2. Add the corn, beans, tomatoes, tomato sauce, water, chili powder, cumin, paprika, salt, and pepper to the pot. Bring to a boil, then reduce the heat to low and simmer for 20 minutes.
3. Add the tofu to the pot and cook for an additional 5 minutes, or until the tofu is heated through.
4. Serve the chili hot, garnished with your choice of toppings such as cheese, sour cream, or green onions.
Homemade (1 cup) contains 23.5g total carbs, 16.3g net carbs, 9.1g fat, 18.2g protein, and 242 calories.