Healthy Tofu Chili

Ingredients

 * 2 cups firm tofu, crumbled
 * 1 clove garlic, minced
 * 1 tablespoon chili powder
 * 2 tablespoons worcestershire sauce
 * 1 cup Onion, chopped
 * 1 large green pepper, chopped
 * 1 carrot, thinly sliced
 * 2 tablespoons soyoil
 * 1 cup tomatoes, chopped
 * 1 can (16 ounces) tomato sauce
 * 1 can (15 ounces) dark red kidney beans
 * 1/2 teaspoon dried basil, crushed
 * 1 teaspoon cumin
 * 1 teaspoon cayenne pepper
 * 1 can (6 ounces) tomato paste, optional
 * salt to taste
 * 4 cups cooked brown rice
 * Garnishes: minced Onion, grated Cheddar Cheese and avocado, optional

Directions

 * 1) In a mixing bowl, combine tofu, garlic, chili powder and worcestershire sauce; set aside.
 * 2) In a large skillet, saute Onion, green pepper, and carrot in soy oil until Onion becomes transparent. Add tofu mixture. Cook and stir 3 minutes over medium heat.
 * 3) Add tomatoes, tomato sauce, kidney beans, basil, cumin, Cayenne and, if desired, tomato paste.
 * 4) Cover and simmer for 30 minutes.
 * 5) Add salt to taste.
 * 6) Serve on brown rice. Garnish with minced raw Onion, grated Cheddar Cheese and avocado, as desired.

Makes 8-1 cup servings.

Nutrition Info
Per serving: 320 calories, 17 grams protein, 43.8 grams carbohydrate, 10.5 grams fat, 0 cholesterol, 597 milligrams sodium.