Vegan chili con carne

Who said vegan food is boring? We are pretty chuffed with this vegan chili con carne recipe.  A meatless dish that resembles the texture of meat and simply made with tofu and black beans. Winning!

* Serves 4

INGREDIENTS

Tofu seasoning
  • Tofu seasoning
  • 1 tsp minced garlic
  • 1 tsp Dijon mustard
  • 1 tsp tomato paste
  • 1 tsp cumin
  • 1 tsp paprika
  • 2 tbsp nutritional yeast flakes
  • 1 tbsp rice bran oil

Everything else
  • 1 block tofu – broken up into small pieces with your fingers
  • 1 tbsp rice bran oil
  • 1 brown onion chopped
  • 2 cloves garlic chopped
  • 1 zucchini finely chopped
  • 5 button mushrooms finely chopped
  • 1 can tinned tomato
  • 500g passata sauce
  • 1 tsp Dijon mustard
  • 1 tin black beans rinsed well
  • 1 tsp chili powder
  • 1tsp cayenne pepper
  • 2 tsp cumin
  • 1 tsp paprika
  • 1 heaped tsp cacao (yes you read correctly)
  • Salt and pepper to taste


DIRECTIONS

  1. Pre heat oven to 170C
  2. In a large bowl, combine minced tofu and tofu seasoning. Stir until tofu is evenly coated
  3. Line a large baking tray with baking paper and evenly layout tofu mix
  4. Bake for approx. 30 minutes, turning every 10 minutes and set aside once ready (the longer you leave this, the crisper it gets, so up to you on how you want this texture)
  5. Heat the rice bran oil on medium-high heat and sauté the onion and garlic
  6. Add the mushroom and zucchini and cook for a further 5 minutes
  7. Add tofu mix, passata sauce, tinned tomato, mustard, chili powder, cayenne, cumin and paprika, salt and pepper and reduce to a medium-low heat
  8. Cook for about 20 minutes, then add the black beans and cacao
  9. At this point you may need to add 500mls of water stirring occasionally
  10. Cover and simmer for a further 20 minutes or until it has reduced
  11. Serve with brown rice, garnish with fresh coriander and lime

 

HEALTH BENEFITS

A plant based twist on a classic meat dish. This vegan chili con carne is really high in protein thanks to the tofu and black bean combination.

Black beans contain 21g protein per 100g, and a whopping 16 grams of dietary fibre.

When eating a vegan or vegetarian diet, it is essential to combine your protein sources. Protein is made up of amino acids, which are broken down into essential and non-essential amino acids. Our body in unable make essential amino acids, these need to be obtained by our diet. Plant based protein are incomplete. They only provide us with some essential amino acids (unlike non-essential amino acids where the body can synthesise these). By combing different protein sources in each meal, you are ensuring you obtain all essential amino acids. Why is this important? Amino acids are the building blocks of our body. They are essential for growth, repair and function.

Team your vegan chili con carne with brown rice (a great plant based protein source), and even sprinkle some hemp seeds on top. Protein combining at its best.

Ulu Hye
info@uluhye.com.au