Estimated Nutrition (whole recipe, rough)
Counts 12 of 13 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 12 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Rice | 1 cup cooked (158g) white | 206 |
| Tofu | 100g firm | 76 |
| Onion | 1 medium (110g) | 44 |
| Bell Pepper | 1 medium (119g) | 31 |
| Carrot | 1 medium (61g) | 25 |
| Tomato | 1 medium (123g) | 22 |
| Soy Sauce | 1 tbsp (15ml) | 9 |
| Chili | 1 tsp (2.7g) | 8 |
| Cumin | 1 tsp ground (2.1g) | 8 |
| Garlic | 1 clove (3g) | 4 |
| Basil | 5 leaves fresh (2.5g) | 1 |
| Salt | 1 tsp (6g) | 0 |
| Red Kidney Bean | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- =
- 2 cups firm tofu, crumbled
- 1 clove garlic, minced
- 1 tablespoon chili powder
- 2 tablespoons Worcestershire sauce
- 1 cup onion, chopped
- 1 large green pepper, chopped
- 1 carrot, thinly sliced
- 2 tablespoons soyoil
- 1 cup tomatoes, chopped
- 1 can (16 ounces) tomato sauce
- 1 can (15 ounces) dark red kidney beans
- 1/2 teaspoon dried basil, crushed
- 1 teaspoon cumin
- 1 teaspoon cayenne pepper
- 1 can (6 ounces) tomato paste, optional
- Salt to taste
- 4 cups cooked brown rice
- =
Directions
Garnishes: minced onion, grated cheddar cheese and avocado, optional
In a mixing bowl, combine tofu, garlic, chili powder and Worcestershire sauce; set aside.
In a large skillet, saute onion green pepper and carrot in soyoil until onion becomes transparent. Add tofu mixture cook and stir 3 minutes over medium heat.
Add tomatoes, tomato sauce, kidney beans, basil, cumin, cayenne and, if desired, tomato paste. Cover and simmer for 30 minutes. Salt to taste. Serve on brown rice. Garnish with minced raw onion, grated cheddar cheese and avocado, as desired. Makes 8-1 cup servings.
Per serving: 320 calories, 17 grams protein, 43.8 grams carbohydrate, 10.5 grams fat, 0 cholesterol, 597 milligrams sodium.