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High-Protein Tofu Chili Recipe

Emily Carter
This vegan high-protein tofu chili delivers hearty texture, deep spice, and real staying power without animal ingredients.It suits cozy dinners, meal prep goals, and women who expect tofu to perform.

Print Recipe
Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings 3 servings
Calories 390 kcal

Ingredients
  

  • Firm tofu pressed and cubed: 300 g
  • Olive oil: 1½ tbsp
  • Onion chopped: ¾ cup
  • Garlic minced: 1 tbsp
  • Bell pepper chopped: ½ cup
  • Tomato puree: 1 cup
  • Diced tomatoes: ½ cup
  • Kidney beans cooked: ¾ cup
  • Black beans cooked: ¾ cup
  • Vegetable broth: 1½ cups
  • Chili powder: 1½ tsp
  • Cumin powder: 1 tsp
  • Smoked paprika: 1 tsp
  • Oregano dried: ½ tsp
  • Salt: ¾ tsp
  • Black pepper: ½ tsp

Instructions
 

  • Heat 1 tbsp oil in a pan over medium heat.
  • Add tofu cubes and sauté 6 minutes until lightly golden.
  • Remove tofu and set aside briefly.
  • Heat remaining oil in a pot over medium heat.
  • Add onion and cook 3 minutes until soft.
  • Stir in garlic and bell pepper, cooking 1 minute.
  • Add chili powder, cumin, paprika, oregano, salt, and pepper.
  • Pour tomato puree, diced tomatoes, and vegetable broth.
  • Add beans and cooked tofu, stirring gently.
  • Simmer uncovered 20 minutes, then serve hot.

Notes

Nutritional Values (Per Serving)

  • Calories: 390 kcal
  • Total Fat: 11 g
  • Saturated Fat: 1.6 g
  • Carbohydrates: 44 g
  • Fiber: 12 g
  • Protein: 24 g

Vitamins & Minerals (Per Serving %)

  • Calcium: 30%
  • Iron: 28%
  • Magnesium: 26%
  • Phosphorus: 32%
  • Potassium: 24%

Additional Notes / Tips to Enhance the Flavor

Crumble half the tofu for meatier texture drama.
Add cocoa powder for depth without announcing it.
Let chili rest ten minutes so flavors commit fully.