Healthy Bean and Tofu Chili Con Carne

Healthy Bean and Tofu Chili Con Carne

Substituting tofu for meat makes this a healthy alternative to the usual chili con carne. Serve it with tortillas, bread or rice. Try it with different types of beans.

Ingredients: 4 to 5 servings

Boiled beans of your choice (soy beans, kidney beans, chickpeas, green peas, etc.)
300 g (I used boiled green peas)
Firm tofu
200 g
Olive oil
1 to 2 tablespoons
2 cloves
1 medium
Green bell pepper
Chili powder
2 tablespoons
Ground cumin
1 teaspoon
※ Water
100 ml
※ Canned crushed tomatoes
1 can (400 g)
※ Bay leaves
2 leaves
※ Oregano (dried)
1 teaspoon
※ Soup stock granules
2 teaspoons
※ Japanese Worcestershire-style sauce
1 tablespoon
※ Soy sauce
1 tablespoon
Krazy Salt (seasoned salt mix)
to taste
Black pepper
to taste


1. Break the tofu roughly into pieces, wrap in a paper towel, and heat in the microwave for 5 minutes at 600w.
2. Finely mince the garlic then mince the onion and green pepper.
3. Put the tofu in a Teflon-coated pan and stir fry while breaking it up into crumbles. Fry until the liquid is gone and remove from heat.
4. Using the same pan, fry the garlic in olive oil, and when it becomes fragrant, add onions and fry over low heat until soft.
5. Add green peppers, Step 3, chili powder, and cumin and briskly stir-fry together in a pan.
6. Add the ※ ingredients and heat over high heat until it boils, then reduce the heat to low. Continue cooking for about 15 minutes. Stir occasionally to avoid burning.
7. Add beans and simmer for another 15 to 20 minutes. When the liquid disappears, add Krazy Salt and black pepper to taste.
8. It's done when it looks like this. If the beans appear to be too hard, add more water and simmer.
9. Although I don't make chili con carne much, green peas are tasty! Sprinkle with a bit of grated cheese for a delicious finish!
10. It also tastes good chilled. I like to eat it with brown rice. For breakfast, I spread the rest on bread for a tasty sandwich.
11. Since you can also freeze this, prepare a large amount to have some for leftovers. To make a perfect snack, use it as a dip for tortilla chips!

Story Behind this Recipe

I tend to substitute tofu in place of beef; this is a favorite family recipe for chili con carne that uses tofu with different types of beans.