Tofu Chili
(0 votes)
(0 votes)
Health Score:
88 / 100
Difficulty:
easy
Difficulty
Preparation:
15 min.
Preparation
ready in 35 min.
Ready in
Calories:
388
calories
Calories
Nutritional values
1 each contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 388 cal. | (18 %) | ||
| Protein | 32 g | (33 %) | ||
| Fat | 14 g | (12 %) | ||
| Carbohydrates | 33 g | (22 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 14.4 g | (48 %) |
more nutritional values
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 14.6 mg | (122 %) | ||
| Vitamin K | 37.4 μg | (62 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 8.3 mg | (69 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 110 μg | (37 %) | ||
| Pantothenic acid | 0.8 mg | (13 %) | ||
| Biotin | 10.7 μg | (24 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 28 mg | (29 %) | ||
| Potassium | 1,107 mg | (28 %) | ||
| Calcium | 313 mg | (31 %) | ||
| Magnesium | 189 mg | (63 %) | ||
| Iron | 6.8 mg | (45 %) | ||
| Iodine | 12 μg | (6 %) | ||
| Zinc | 3.5 mg | (44 %) | ||
| Saturated fatty acids | 2.1 g | |||
| Uric acid | 113 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 6 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 500 grams Tofu
- 1 Red chili pepper
- 2 onions
- 2 garlic cloves
- 2 Tbsps olive oil
- 1 tsp ground paprika (sweet)
- salt
- freshly ground peppers
- 1 Tbsp Tomato paste
- 1 Tbsp Pastry flour
- 250 milliliters Vegetable broth
- 400 grams crushed Tomatoes (canned)
- 400 grams Kidney beans (canned)
- 200 grams Corn kernel (canned)
- Chili powder
- Caraway (ground)
- chopped parsley (for garnish)
Preparation steps
1.
Finely chop tofu. Rinse chile pepper, halve, trim and finely chop. Peel onions and garlic and finely dice both. Mix onion and garlic together with chile pepper and tofu in a large, hot skillet and saute in olive oil until golden brown. Season with paprika, salt and pepper. Sauté tomato puree briefly, sprinkle with flour and pour in broth. Mix tomatoes with drained beans and corn and simmer, stirring occasionally, about 15 minutes. Add broth as needed.
2.
Season with chili powder, salt, pepper and cumin and serve garnished with parsley. If desired, serve with flatbread.
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