Nina Kaufmann

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Craving a hearty bowl of chili? This vegetarian chili con carne has all the warmth and richness of a classic chili, but with a plant-based twist. Our seasoned tofu “minced meat” gives this dish a boost of protein and an incredible texture, making it a filling, nutritious choice. Plus, it’s loaded with fiber-rich beans and veggies, making it a balanced, flavorful option for any meal. That’s gentle nutrition for you!

Serving Ideas:

• Over Rice: A classic way to enjoy chili, paired with fluffy rice.
• With Cornbread: Serve alongside warm cornbread for a comforting meal.
• With Baguette Slices Roasted in Olive Oil: My current favorite.
• As a Taco Filling: Use it as a filling for chili tacos with fresh toppings.
• On a Baked Potato: Spoon over baked potatoes for a hearty, filling dish. You can add a spoon of cream cheese to make it even better.

Gentle Nutrition:

Beans: High in fiber, supporting digestion, rich in plant-based protein, iron, and magnesium for energy and muscle function. Great source of folate, supporting cell health.

Tofu: Excellent source of plant-based protein and all essential amino acids, contains iron and calcium, important for bone health and energy. Also provides magnesium, supporting muscle and nerve function, and a healthy menstrual cycle.

Peppers (Bell Pepper and Jalapeño): High in vitamin C, supporting immune health and skin, contain antioxidants like beta-carotene for eye and skin health. And of course, fiber.

Tomatoes: Rich in lycopene, a powerful antioxidant linked to heart health, vitamins A and C, boosting immunity and skin health.

Corn: Good source of fiber, aiding in digestion, B vitamins, which support metabolism, and provides antioxidants.

Equipment For This Recipe:

Extra Virgin Olive Oil, Chili Powder, Smoked Paprika, Caraway Non-Stick Ceramic Saucepan (I’m slightly obsessed with their designs, colors and the fact it’s non-toxic, one of the best investments you can make – just look at the reviews!)

Ingredients:

• 1 batch of Tofu “Ground Beef”
• 1 tbsp olive oil
• 1 large onion, diced
• 3 garlic cloves, minced
• 2 bell peppers, diced
• 1 jalapeño, minced (optional for heat)
• 1 can (400g) diced tomatoes or tomato purée
• 1 can (400g) kidney beans, drained and rinsed
• 1 can (200g) corn, drained and rinsed
• 1 cup vegetable broth
• 2 tbsp tomato paste
• 1 tsp chili powder
• 1/2 tsp cumin
• 2 tsp smoked paprika
• Salt and pepper, to taste
• Fresh parsley (or cilantro, I’m the “it tastes like soap person” so it’s a no for me)

Directions:

1. Prepare the tofu “ground beef” according to the recipe and set it aside.
2. In a large pot, heat the olive oil over medium heat. Add the onion and garlic, cooking until softened, about 5 minutes.
3. Add the bell pepper and jalapeño (if using), and cook for another 2-3 minutes until slightly softened.
4. Stir in the tomato paste, chili powder, cumin, and smoked paprika, cooking for another minute to blend flavors.
5. Add the diced tomatoes, kidney beans, corn, vegetable broth.
6. Bring to a simmer, then reduce the heat to low. Let it cook for 20-25 minutes, stirring occasionally, until the chili thickens and flavors meld.
7. Towards the end, add the prepared tofu “ground beef.”
8. Season with salt and pepper to taste, and serve with fresh parsley.

Ready to Nourish Your Body and Mind?

If you enjoyed this recipe and want to dive deeper into the world of intuitive eating, balanced nutrition, and holistic health, check out my free online courses!

I offer programs designed to help you heal your relationship with food, understand your body’s needs, and create a lifestyle that supports your well-being—without restrictions or diets.

Explore my free courses here!