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Easy Three Bean Vegetable Chili


Easy Three Bean Vegetable Chili

Serves: 6

Category: Soups and Stews
Author: www.DrFuhrman.com
Tags: Quick and Easy

Average Rating: 
Rated by: 63 members

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(Give a recipe one to five stars. Click the appropriate star to submit your rating)

This delicious chili comes together quickly thanks to the convenience of frozen chopped vegetables. Tofu that’s frozen, then defrosted, adds body and a “meaty” texture.

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Ingredients:

1 pound firm tofu, frozen, then defrosted
2 tablespoons chili powder, or to taste
1 teaspoon cumin
1 cup chopped onions
3 cups frozen broccoli, thawed and finely chopped
3 cups frozen cauliflower, thawed and finely chopped
3 cloves garlic, chopped
1 1/2 cups cooked pinto beans or 1 (15 ounce) can pinto beans, no salt added or low sodium, rinsed and drained
1 1/2 cups cooked black beans or 1 (15 ounce) can black beans, no salt added or low sodium, rinsed and drained
1 1/2 cups cooked red beans or 1 (15 ounce) can red beans, no salt added or low sodium, rinsed and drained
28 ounces no-salt-added or low sodium diced tomatoes (see note)
4 ounces chopped mild green chilies, drained
2 1/2 cups fresh or frozen corn kernels
2 large zucchini, finely chopped

Instructions:

Squeeze excess water out of thawed tofu and crumble. Place the crumbled tofu, chili powder and cumin in a soup pot and quickly brown. Add the remaining ingredients, cover, and simmer for 1 hour.

Note: Select diced tomatoes that use BPA-free packaging.

Calories 419; Protein 28 g; Carbohydrates 72 g; Sugars 12 g; Total Fat 6.1 g; Saturated Fat 0.9 g; Cholesterol 0 mg; Sodium 175 mg; Fiber 23 g; Beta-Carotene 1723 ug; Vitamin C 117 mg; Calcium 250 mg; Iron 7 mg; Folate 376 ug; Magnesium 156 mg; Potassium 1715 mg; Zinc 3 mg; Selenium 6.6 ug

Comments (41):

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givepraise

06/07/2007 10:50 AM

Rated this recipe:

I made this and even my child ate a bowl of it! I upped the chili powder some and added extra garlic. I was short on the cauliflower so I used extra broccoli and it was still delicious!

maggie83

06/23/2007 06:50 PM

Rated this recipe:

Thought this meal was awesome. The taste is great! I used a little more chili powder and garlic as well. Extremely tasty!!!!
This comment was last edited on 06/23/2007 06:52 PM

Argent

03/02/2008 10:04 PM

Rated this recipe:

We enjoyed this. I did not use tofu, and I used more spices (3 tablespoons oregano, 2 tablespoons cumin, and 2 tablespoons fresh parsley, along with the called-for chili powder). We ate it over steamed swiss chard with sweet potatoes on the side.

sgltrxfem

09/18/2009 01:00 PM

Rated this recipe:

Kneecap and I made this and we added lots of extra chili powder, and other spices. But the added Matozest is what made it especially tasty. My family loves it too!!!! And it makes enough to share and still have leftovers.

KimberlyD

09/12/2010 09:08 PM

Rated this recipe:

Wonderful, I left out the tofu. It was so good.

pkarasek

01/17/2011 02:07 PM

Rated this recipe:

I was a bit apprehensive about making this recipe, because I was sure my kids (5 & 7) wouldn't like it. Quite frankly, I didn't even think they would taste it. Wow, was I wrong! They LOVED it! I sat there astounded for the entire dinner as they raved about it. I did tweak the recipe a bit: added 2 cups water and 1 can tomato paste, left out tofu.

CheryG

07/13/2011 10:09 PM

Rated this recipe:

Delicious! I increased both chili powder and cumin, but will add even more next time, for more of a chili taste.

Pendragon

09/26/2011 06:48 PM

Rated this recipe:

My husband and I are new to this ETL. We have been on the program 1 week now. I was sure he would hate this. . . well let me tell you, he has raved about it since he tasted it. (And he hates cauliflower). I would definately increase the chilli powder and cumin on the next batch. Absolutely wonderful meal !!!!

Sandy_p

12/05/2011 10:38 PM

Rated this recipe:

really tasty. i loved it

Norie

02/21/2012 06:27 PM

Rated this recipe: (no rating)

Thank you for posting a recipe that does not call for a special Dr Fuhrman's ingredient. It would be nice to see a suggested substitute that is available in the supermarket when a Dr Fuhrman's ingredient is called for. I will probably order some of your VegiZest type ingredients at some time but do not have them at this time.

Iscah

06/08/2012 03:30 PM

Rated this recipe:

This chili is delicious! I love the addition of broccoli and cauliflower. I had never used frozen onions for anything before this recipe, and I'll probably use them again. They're so convienent! It's a very hearty and filling chili, and I'm definitely making it again sometime. It makes a lot, too, so that was awesome. Good recipe!

KatG

06/17/2012 01:47 PM

Rated this recipe: (no rating)

Substituted organic white mushrooms for the tofu, added one chopped yellow onion, 1 chopped red pepper, added 1 28 oz can whole tomatoes (hand crushed), 3 stalks chopped celery, 1 can tomato paste to thicken, and for spices used 1 tbsp chili spice, 1/2 tbsp Mexican chili spice, 1/8 tsp. coriander, 1 1/2 tsp cumin, 1/2 tsp cayenne pepper, 1 tsp ground black pepper, 2 bay leaves. Used fresh broccoli and cauliflower, chopped. Found frozen organic corn kernels. Hope adding the extra vegetables and spices was okay because this chili is delicious.
This comment was last edited on 06/17/2012 01:51 PM

KatG

06/17/2012 01:50 PM

Rated this recipe: (no rating)

Would rate this 5 stars or more but cannot get the stars.

slang

07/04/2012 03:20 PM

Rated this recipe:

I made this yesterday, let it sit overnight, and it is delicious. I added more taco seasoning, a little dry ranch powder (just a little since it is full of sodium), and more beans. I did use the tofu and it looks like turkey chili, and tastes like "real" chili. I highly recommend this. I will also wrap it in whole wheat tortillas for a lunch on-the-go. Good recipe!

3StepsInFlo

09/17/2012 02:56 PM

Rated this recipe:

We made this and REALLY liked it, but our version of the recipe (in the 3 Steps book) called for 5 tsp chili powder. It was too hot for us. We had to add plain yogurt to cool it down so we could eat it. We will make it again, but with less chili powder.

MargieM

10/01/2012 08:59 PM

Rated this recipe:

Our first impression of this after a couple of bites was that it was good, but seemed more like a vegetable stew than Chili. We grabbed a bottle of tomato sauce (spaghetti sauce w/ basil and garlic actually) and stirred it in. Wow! Suddenly the Chili came to life, and we happily devoured the rest of our bowls. We will definitely make this again,and of course will add a can or two of tomato sauce. We used the 2Tbs of chili powder and it was flavorful without burning.

KathyC

10/21/2012 11:32 AM

Rated this recipe:

We really liked this chili, but I only gave it four stars because I had to add some tomato sauce so there would be some liquid. I didn't have any cans of diced tomatoes, but had tons of fresh ones that needed to be used, so I chopped up 28 ounces worth. Didn't have any zuchinni, but had some extra kale. Added quite a bit more chili powder and cumin to give it some kick because it wasn't very spicy with the stated amount of spices in the recipe. Loved it, though and will make it again. I froze some portions for next week's lunches, too.

Kbuckey

10/26/2012 08:44 PM

Rated this recipe:

I was skeptical of this recipe but found it to be very good. I used fresh cauliflower and fresh Brocolli because that is what I had. I also increased the cumin by an additional tablespoon and added some tomato sauce and another can of tomatoes. We like to put a dollop of cilantro pesto on top. You can find the pesto recipe in the Black Bean Chili recipe by Jennifer Finn here on Dr Fuhrman's website. I

DSoho

11/27/2012 01:21 AM

Rated this recipe:

I must be crazy because I almost gagged eating this and am contemplating tossing the leftovers. We found this very bland. I used More seasonings and it didn't improve much. Any tips?
This comment was last edited on 11/27/2012 01:35 AM

1sewslim replies:

08/02/2016 08:49 AM

Rated this recipe:

I brightened my bowl of Chili with some salsa and it was pretty good. I also like a little green taco sauce as needed to add more flavor. Perhaps that would work for you?

B.J.

01/31/2013 03:25 PM

Rated this recipe:

I love this chili! I didn't have broccoli or cauliflower so I added a red pepper and some mushrooms to make up the difference. I also used quite a bit more chili powder and cumin and a pinch of cayenne. So so so good!!! I will be sure to have individual portions of this chili in my freezer at all times!

glowing111

03/11/2013 12:59 AM

Rated this recipe:

I really like this recipe. The Tofu adds a suprisingly meat like texture.. It didnt have a very noticable chili flavor so I think that next time I'll add extra chili powder and cumin.

MATTV

03/13/2013 10:38 AM

Rated this recipe:

Very good, I have made it a number of times.

Surf32937

04/30/2013 10:09 AM

Rated this recipe:

Wonderful recipe! This recipe is available in Dr. Fuhrman's Eat for Health book. My entire family liked this. We are all Nutritarians. Thank you Dr. Fuhrman.

Judy1

07/29/2013 01:31 PM

Rated this recipe:

No left overs after family feasted on this for dinner, breakfast, snacks and lunch!!!! Everyone added the chili and other seasoning (or not) to their taste. Will try it with the tofu next time when I freeze it in advance. Thank you Dr. Fuhrman.

mosslady

08/20/2013 10:24 AM

Rated this recipe:

I made this last night for dinner. I put all the ingredients in the pressure cooker and cooked at high pressure for 5min. So good! My husband asked what the meat was. I said, tofu. His response, "turkey?" I had to persist, "No, It's TOFU!" He couldn't believe it. He really thought it was ground meat not tofu.

antbia

09/29/2013 03:20 PM

Rated this recipe:

Did not use tofu. I added matchstick carrots. Turned out pretty good.

Christina and Kyle

03/08/2014 07:04 PM

Rated this recipe: (no rating)

This is my new favorite chili recipe!
I never remember to freeze the tofu, but it's awesome regardless!
I love to have it for lunch!

Shaniece

07/02/2014 02:18 PM

Rated this recipe:

OUTSTANDING! I didn't have all the ingredients so I used this recipe as a guideline. Didn't have tofu, broccoli or corn. Used entire head of cauliflower cut small, entire small pod of chopped garlic (we love garlic), doubled the chili powder plus some, T of cumin, 1 1/2 fresh onion (it's what I had), fresh tomatoes instead of canned, 1 zucchini AND added a jalapeno sliced in addition to the green chilies (perfect about of heat) and two red bell peppers. After it cooked for a couple of hours, I scooped out 2-3 cups of soup (trying to mainly get cauliflower) and blended it in the Vitamix, then added it back to chili to give it some creaminess. I also added another can of beans when I assessed the pot contents. My husband even ate it, whoa, that's huge! Of course, with a wink he said, "this would be even better if you added ground beef."

jennysmom1

07/18/2014 06:48 PM

Rated this recipe: (no rating)

Still cooking this and its way more that a chili. but keep in mind this makes a huge pot. so my family of three prob has enough for three nights. I am fine with that.
This comment was last edited on 07/18/2014 06:48 PM

Muziquebaux

08/29/2014 08:04 PM

Rated this recipe:

This is an absolutely AMAZING recipe!!! It is perfect for someone like me who stays on the go and likes to prepare meals for a few days at a time! Great tasting and FILLING too! This is definitely going in my "reuse" archives! Thanks

addi

02/05/2015 11:01 PM

Rated this recipe: (no rating)

I loved this ... it is now one of my favorites. BUT, I needed to add a lot more tomatoes in order for there to be any liquid for the rest of the ingredients to simmer in. In fact, I threw in pretty much every tomato-based item from my pantry: 2 cans of stewed tomatoes, 1 can of tomato sauce, and another 28-oz can of diced tomatoes. I also doubled the chili powder and cumin. Very, very good!
This comment was last edited on 02/05/2015 11:01 PM

Freshenista

08/27/2015 03:14 PM

Rated this recipe:

Excellent. Great way to eat some cauliflower and broccoli without tasting it :-). Like others, I added more diced tomatoes and chili powder.

c1tph

09/16/2015 05:12 AM

Rated this recipe:

Love it! Had to add plenty of water for something to simmer in. Ate it with fresh diced avocado and tomato on top. Couldn't find pinto beans here in Australia so it was a two bean chilli. Will add a different bean next time.

mjbg

10/19/2015 05:04 PM

Rated this recipe:

GREAT chili recipe. Rave reviews from dinner guests who usually eat SAD. They copied this recipe to take home, as well as another Fuhrman recipe that I served, "Apple Bok Choy Salad". (a favorite of mine to serve with company, since it is very tasty and different from other green salads.)
I, like others commenting, had to add more tomatoes (which I had just canned from my garden), and had a few other modifications....this recipe does not demand exactness! :) I think I love this recipe so much because of the many different food flavors and textures. YUM!

alwhitworth84

11/01/2015 07:04 PM

Rated this recipe:

Made this tonight to eat while watching football. Had to lie to my fella and tell him the tofu was ground chicken and he said it was good. I did have to add more chili powder and some nas tomato sauce to get it chunky and thick. Overall, it was great! I did tell my fella after he ate it that it was tofu and he said he would eat it again...good thing since this recipe makes a ton!

asbush

01/21/2016 12:38 PM

Rated this recipe:

I love this recipe. It is very flexible. I often add ginger and/or turmeric and the last time I substituted mushrooms for the cauliflower and it was delicious! I also love this recipe because you can eat it as is, put it over a baked potato, put it in a burrito...Great Stuff!!

1sewslim

08/02/2016 08:53 AM

Rated this recipe:

Great recipe that makes a ton of food. I give 4 stars because I adjusted the seasonings to my personal taste as the seasoning was too light for the amount of Chili this makes. I used mild chili powder (about double what the recipe calls for) plus a large splash of medium hot salsa to brighten the bowl. Will make it again.

dvanous

08/02/2016 03:41 PM

Rated this recipe:

Don't get me wrong, this recipe is filling and tasty. However, it is not chili. I don't know how it compares nutritionally or calorie-wise, but Michael's Nutrarian chili is much more like real chili.

Itsbabs

01/10/2017 02:39 PM

Rated this recipe:

I made this chili with fresh vegetables and added some low sodium chicken broth.  I didn't put any seasoning and I like it better.  It makes a lot so I think I'll try to freeze some.  It's a good way to use vegetables that are left over. 

Garden girl

01/15/2017 07:29 PM

Rated this recipe:

I added a cup of tomato sauce because it seemed to need more liquid. Also added a chopped red bell pepper because I needed to use it! The chili is outstanding! 

Elaine Garces

01/30/2017 11:24 AM

Rated this recipe:

I didn't get to experience a 5-star ratingon this recipe - I'm wondering if I didn't use enough tofu and/or if I "crumbled" the tofu into pieces that were too small. I used only fresh organic vegetables and fresh organic beans - so I had higher expectations ... but even more so because tofu does absorb the flavor of spices and juices from other ingredients. Also, I ended up adding a lot more tomatoes. Thank you!