Three Bean Chili
Three Bean Chili
Servings: 8 Servings
Calories: 217kcal
Ingredients
- 1 block firm or extra-firm tofu about 12 ounces, frozen for at least 24 hours
- 2 tablespoons extra-virgin olive oil
- 1 large onion chopped
- 3 garlic cloves minced
- 1 small jalapeño pepper minced (remove seeds for less heat)
- 1 green bell pepper chopped
- 1 red bell pepper chopped
- 1 celery stalk chopped
- 1 large carrot diced into small cubes
- 1½ cups mixed dried beans soaked overnight, cooked, and drained (such as kidney beans, navy beans, and chickpeas) or use 3 (15-ounce) cans cooked beans, rinsed and drained
- 2 28-ounce cans diced tomatoes
- 1 5.5-ounce can tomato paste
- 1 tablespoon chili powder
- 1 teaspoon ground coriander
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- ½ teaspoon ground cumin
- ¼ teaspoon ground cayenne pepper
- ½ teaspoon hot pepper sauce such as Tabasco or Red Hot (omit for less heat)
- 1 tablespoon instant coffee or coffee substitute such as Dandy Blend
Instructions
- At least 24 hours before you make the chili, freeze the block of tofu (in its original plastic package) until solid (it will appear yellowed). To defrost, unwrap the tofu and place the frozen block in a large bowl. Fill the bowl with boiling water. After about 10 minutes, remove the defrosted portion and squeeze out any excess water.
- Crumble the tofu into a separate bowl. Continue until all the tofu is defrosted and crumbled. (When frozen and crumbled this way, the tofu will change texture and resemble ground meat).
- Heat the oil in a large pot or Dutch oven over medium heat.
- Add the onion, garlic, and jalapeño.
- Sauté until the onion is soft.
- Add the peppers, celery, and carrot.
- Sauté another 5 minutes until the vegetables begin to soften.
- Add the remaining ingredients including the tofu and stir well.
- Allow to simmer for 1-2 hours, stirring occasionally, until the sauce is thickened and the flavors have intensified. (Can be frozen and reheated later.)
Nutrition
Nutrition Facts
Three Bean Chili
Amount Per Serving
Calories 217
Calories from Fat 45
% Daily Value*
Fat 5g8%
Sodium 214mg9%
Potassium 886mg25%
Carbohydrates 31g10%
Fiber 7g28%
Sugar 5g6%
Protein 13g26%
Vitamin A 2255IU45%
Vitamin C 46.1mg56%
Calcium 97mg10%
Iron 4.6mg26%
* Percent Daily Values are based on a 2000 calorie diet.
Disclaimer: All nutrition facts on Gluten Free & More are meant only as a guide and may differ depending on product brands used or ingredient substitutions. Some errors may occur, so you are encouraged to confirm the recipe’s ingredient and nutrition suitability for your own diet.
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