American · lunch, dinner
High-Protein Vegan Chili with Tofu and Three Beans
Video by Simnett Nutrition on YouTube · Open on YouTube
- Vegan
- Gluten-free ingredients
- Nut-free
Contains: Soy. Check labels on stock, sauces and spice mixes.
Three kinds of beans plus tofu give about 28 g of plant protein and over 20 g of fibre per bowl, with very little saturated fat.
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Ingredients 17
Method
Tap a time to watch that step in the video.
- Sauté the onion, garlic, carrots and celery in a large saucepan with a little oil (or water) until the vegetables soften. 1:01
- Crumble in the tofu, then add the cumin, smoked paprika, black pepper and liquid smoke. Cook a few minutes, adding a splash of water to lift anything stuck to the pan. 1:29
- Stir in the fire-roasted tomatoes and 2 cups water, then add the drained kidney beans, chickpeas and black beans. 2:19
- Season with the liquid aminos and Worcestershire sauce, then simmer at least 20 minutes until thick and the flavours have melded. 3:53
Tip. Even better the next day. Keeps 4–5 days in the fridge or 3 months in the freezer. No tofu? Add a fourth can of beans. Serve with wholegrain toast or brown rice.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 4
Where the energy comes from one serve
- Net carbs 52%
- Protein 29%
- Fat 19%
For comparison, low-carb eating usually gets under 26% of its energy from carbs, and ketogenic eating under 10%. Why this is here
Vitamins & minerals % of a day, one serve · tap for more
Folate High85%
340 µg a serve, mostly from chickpeas (30%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Vitamin A High57%
511 µg a serve, mostly from carrots (86%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Iron High52%
9.4 mg a serve, mostly from fire-roasted tomatoes (27%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Magnesium High41%
174 mg a serve. Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Vitamin B6 High38%
0.7 mg a serve, mostly from fire-roasted tomatoes (30%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Calcium High37%
485 mg a serve, mostly from firm tofu (62%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Potassium High36%
1690 mg a serve, mostly from fire-roasted tomatoes (34%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Zinc High35%
3.8 mg a serve. Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Vitamin C High32%
29 mg a serve, mostly from fire-roasted tomatoes (65%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Omega-3 High29%
0.5 g a serve, mostly from firm tofu (56%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Vitamin K High28%
34 µg a serve, mostly from celery (26%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Vitamin E High26%
3.9 mg a serve, mostly from fire-roasted tomatoes (56%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Selenium High24%
13 µg a serve, mostly from firm tofu (56%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Show the other 2
Vitamin D0%
0 µg a serve. Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Vitamin B120%
0 µg a serve. Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by Simnett Nutrition; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.