Tofu Chili Recipe: A High-Protein, Vegan Comfort Food
Looking for a hearty and healthy meal? This Tofu Chili Recipe is a delicious twist on the classic dish, perfect for vegetarians and anyone seeking a flavorful option. Start by sautéing diced onions, garlic, and bell peppers in a large pot until softened. Add crumbled firm tofu, letting it cook until slightly browned for a meat-like texture. Stir in a blend of spices like chili powder, cumin, smoked paprika, and oregano, giving the dish its rich and smoky flavor. Next, mix in canned diced tomatoes, kidney beans, black beans, and a cup of vegetable broth. Let everything simmer for 20–25 minutes to allow the flavors to meld beautifully. Adjust the seasoning with salt, pepper, and a pinch of cayenne for extra heat. Serve this comforting chili with toppings like fresh cilantro, avocado slices, or shredded cheese. It’s a crowd-pleaser and a satisfying meal for any occasion!
Tofu Chili Recipe: A High-Protein, Vegan Comfort Food
Tofu Chili is a hearty, flavorful, and protein-packed vegan alternative to traditional chili. It’s perfect for weeknight dinners, meal prep, or feeding a crowd during a game day. This dish combines the wholesome goodness of tofu, beans, and vegetables with bold spices for a meal that’s both nourishing and satisfying. Whether you’re following a vegan lifestyle or simply looking for a meat-free option, this Tofu Chili recipe is a must-try! Plus, it’s gluten-free, dairy-free, and loaded with plant-based nutrients.
Tofu Chili Recipe
Equipment
- Large pot or Dutch oven
- Medium skillet
- Knife and cutting board
- Spatula
- Wooden spoon
- Can opener
- Measuring spoons and cups
Ingredients
- 1 block (14 oz) extra-firm tofu, drained and crumbled
- 1 tbsp olive oil
- 1 large onion, diced
- 2 cloves garlic, minced
- 2 bell pepper (any color), diced
- 1 jalapeño, seeded and minced (optional, for heat)
- 1 can (15 oz) black beans, drained and rinsed
- 1 can (15 oz) kidney beans, drained and rinsed
- 1 can (15 oz) diced tomatoes
- 1 cup vegetable broth
- 2 tbsp tomato paste
- 1 tbsp chili powder
- 1 teaspoon ground cumin
- 1 teaspoon smoked paprika
- 1 teaspoon oregano
- Salt and pepper to taste
- Fresh cilantro, chopped (for garnish)
- Lime wedges (for garnish)
Instructions
- Prepare the Tofu: Press the tofu to remove excess moisture. Crumble it into small pieces resembling ground meat.
- Cook the Tofu: In a medium skillet, heat the olive oil over medium heat. Add the crumbled tofu and cook, stirring occasionally, until it starts to brown and becomes slightly crispy, about 8-10 minutes.
- Sauté the Vegetables: In a large pot or Dutch oven, heat a bit more olive oil over medium heat. Add the diced onion and sauté until translucent, about 5 minutes. Add the garlic, bell pepper, and jalapeño (if using) and sauté for another 5 minutes until the vegetables are softened.
- Combine Ingredients: Add the browned tofu, black beans, kidney beans, diced tomatoes, vegetable broth, and tomato paste to the pot. Stir to combine.
- Season and Simmer: Add the chili powder, cumin, smoked paprika, oregano, salt, and pepper. Stir well. Bring the mixture to a boil, then reduce the heat and let it simmer uncovered for about 30 minutes, stirring occasionally, until the chili has thickened and the flavors have melded together.
- Adjust Seasoning: Taste the chili and adjust the seasoning if necessary.
- Serve: Ladle the chili into bowls and garnish with fresh cilantro and lime wedges. Serve hot.
Notes
Tips
- Pressing Tofu: Pressing the tofu is crucial to remove excess water, which helps achieve a better texture when cooked.
- Spice Level: Adjust the amount of jalapeño or add a pinch of cayenne pepper if you prefer a spicier chili.
- Vegetable Variations: Feel free to add other vegetables like zucchini, corn, or carrots for extra nutrition and variety.
- Leftovers: This chili tastes even better the next day as the flavors continue to develop. Store leftovers in an airtight container in the refrigerator for up to 4 days or freeze for up to 3 months.
- Serving Suggestions: Serve with rice, tortilla chips, or cornbread. Top with avocado slices, vegan cheese, or a dollop of dairy-free sour cream for added richness.
Why You’ll Love This Recipe
- Packed with plant-based protein from tofu and beans
- Easy to make and customizable with your favorite toppings
- Freezer-friendly for meal prepping ahead of time
- Perfect balance of smoky, spicy, and savory flavors
Ingredients
For the Chili:
- 1 block (14 oz) extra-firm tofu (pressed and crumbled)
- 2 tbsp olive oil (or avocado oil)
- 1 medium onion, diced
- 3 garlic cloves, minced
- 1 bell pepper, diced (red or green)
- 1 medium carrot, chopped
- 1 cup corn kernels (fresh, canned, or frozen)
- 1 can (15 oz) diced tomatoes
- 1 can (15 oz) black beans, drained and rinsed
- 1 can (15 oz) kidney beans, drained and rinsed
- 2 cups vegetable broth
- 2 tbsp tomato paste
- 1 tbsp chili powder
- 1 tsp smoked paprika
- 1 tsp ground cumin
- 1/2 tsp cayenne pepper (adjust to taste)
- 1 tsp salt (or to taste)
- 1/2 tsp black pepper
- 1 tbsp soy sauce (optional for extra umami)
For Garnish:
- Fresh cilantro
- Diced avocado
- Vegan sour cream
- Lime wedges
- Tortilla chips
Instructions
- Prepare the Tofu:
- Press the tofu to remove excess moisture using a tofu press or by wrapping it in a clean kitchen towel and placing a heavy object on top for 15–20 minutes.
- Once pressed, crumble the tofu into small pieces resembling ground meat.
- Cook the Base:
- Heat olive oil in a large pot or Dutch oven over medium heat. Add the diced onion and sauté for 2–3 minutes until softened.
- Add the garlic, bell pepper, carrot, and corn, cooking for another 4–5 minutes.
- Brown the Tofu:
- Push the vegetables to one side of the pot and add the crumbled tofu. Cook for 5–6 minutes, stirring occasionally, until the tofu starts to brown.
- Add the Spices:
- Stir in the chili powder, smoked paprika, cumin, cayenne, salt, and pepper. Let the spices toast for about 1 minute to release their flavors.
- Combine Ingredients:
- Mix in the tomato paste, diced tomatoes, black beans, kidney beans, and vegetable broth. Add soy sauce if desired for a deeper flavor.
- Bring the chili to a boil, then reduce the heat to low and let it simmer for 20–25 minutes, stirring occasionally.
- Adjust and Serve:
- Taste the chili and adjust seasoning if needed. Serve hot with your favorite toppings, such as cilantro, avocado, or vegan sour cream.
Nutrition Information (Per Serving)
(Serves 6)
- Calories: 230
- Protein: 15g
- Carbohydrates: 25g
- Fiber: 8g
- Fat: 8g
- Saturated Fat: 1g
- Sodium: 450mg
- Potassium: 800mg
I am Ashley Doyle, Senior Specialist in Food & Policy at The Humane Society of the United States and editor at airfryermama.com. I am passionate about transforming our global food system by promoting delicious, climate-friendly, plant-based foods. After transitioning from law to food and public policy, I now work with major food service companies to develop plant-based initiatives and animal welfare policies. My goal is to drive institutional change to combat climate change and improve our food system.