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Lite for Life© Tofu Chili
Lite for Life© Tofu Chili

Lite for Life© Tofu Chili


Lite for Life© Tofu Chili


A little heat. A lot of flavor. This meatless chili dish hits the spot for a fast, nutritious and delicious supper.

Preparation Time: 40 minutes
Servings: 6 - 8


1 20-ounce (600ml ) can of diced tomatoes
1 10-ounce (300ml ) can of condensed cream of tomato soup
10-ounces (300ml ) water
19-ounce (525g ) can black beans, drained and rinsed
10.5-ounces (350g) firm tofu (frozen, then thawed and squeezed to remove excess liquid) diced
1 small onion, finely diced
2 tablespoons (30ml) chili powder
2 tablespoons (30) taco seasoning mix
1 - 6 teaspoons (5 - 30ml) whole dried chili peppers (to taste)
1 tablespoon (15ml) extra light olive oil


Heat olive oil in a medium sized heavy bottomed saucepan.
Add onions and sauté 2-3 minutes
Add chili powder and taco seasoning
Sauté 1 minute to blend flavours
Add chili peppers to taste
Add diced tofu and stir to coat pieces evenly with spices
Add diced tomatoes
Add water
Add condensed cream of tomato soup
Stir all together carefully to blend soup, tomatoes, water with spiced tofu, being careful not to break up tofu pieces
Simmer for 20 minutes on medium heat, stirring often
Add drained black beans
Simmer for an additional 10 minutes


Grate ½ ounce (15g) of cheddar cheese over a steaming bowl of this tasty chili and serve it up with crispy tortilla chips. Or for variety, serve with a crispy mixed greens side salad and whole grain rolls.

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