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.