⏱ 60 min total

Vegan Tofu Chili

Name: Vegan Tofu Chili
Prep time: 15 min
Cook time: 45 min
Total time: 60 min
Yield: 1 serving
Ingredients: ½ cup Kidney beans; 3 ½ oz Tofu; 2 tbsp chopped Onion; ½ cloves, minced Garlic; ½ stalk, small Celery; ½ medium Carrots; ¼ can Tomatoes; ¼ cup Tomato sauce; ½ cup Vegetable broth; ½ tbsp Olive oil; ¼ tbsp Chili powder; ¼ tsp, ground Cumin seed; ¼ tsp Crushed red pepper flakes; ¼ tsp Paprika; ¼ dash Salt; ¼ dash Black pepper

Per 1 serving · 527 g · 16 ingredients

Calories

302

15%
of a 2,000 cal day

Protein
18g
23% of calories
Carbs
33g
42% of calories
Fat
13g
36% of calories

Portion

✓ Cholesterol free

At a glance

One serving of Vegan Tofu Chili (527 g) has 302 calories, with 18 g of protein, 33 g of carbohydrates and 13 g of fat. Most of its energy comes from carbs (42% of calories). It is high in protein (36% DV), dietary fiber (37% DV) and Vitamin A (36% DV). Keep an eye on sodium, which provides 46% of the daily value.

Per 100 g

57cal

very low energy density

Protein per 100 cal

Net carbs

23g

carbs minus fiber

Fiber

10g

8.9 g sugar

High in

20%+ of the daily value

Protein36%
Dietary fiber37%
Vitamin A36%
Vitamin E21%
Vitamin K20%
Thiamine39%

Good source of

10–19% of the daily value

Vitamin C18%
Riboflavin (B2)12%
Niacin14%
Pantothenic acid13%
Choline16%
Zinc17%

Watch

20%+ of the daily value

Sodium46%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 15 minCook 45 min

1
Mix chili powder, cumin, crushed red pepper, paprika, salt, and pepper in a large bowl.
2
Drain and press the tofu to remove excess water, then cut into small chunks. Coat the tofu in the spice mixture and set aside.
3
Dice the onions, celery, and carrots, and mince the garlic. Heat oil in a large saucepan over medium heat and add the diced vegetables. Cook until softened, about 10 minutes.
4
Add the tofu to the pan and cook for an additional 5-10 minutes.
5
Stir in the beans, diced tomatoes, tomato sauce, and vegetable broth. Bring to a boil, then reduce the heat to a simmer. Cook until the vegetables are tender, about 25 minutes. Adjust salt and spices to taste.

Vitamins & minerals

Amounts for 1 serving (527 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	321 μg	36%
Vitamin C	16 mg	18%
Vitamin D	0 μg	0%
Vitamin E	3 mg	21%
Vitamin K	24 μg	20%
Thiamine	0.5 mg	39%
Riboflavin (B2)	0.2 mg	12%
Niacin	2 mg	14%
Vitamin B6	0.4 mg	28%
Folate (B9)	88 μg	22%
Vitamin B12	0 μg	0%
Pantothenic acid	1 mg	13%
Choline	88 mg	16%

Minerals

Nutrient	Amount	% Daily Value
Calcium	303 mg	30%
Iron	5 mg	63%
Potassium	968 mg	21%
Magnesium	99 mg	23%
Phosphorus	292 mg	42%
Zinc	2 mg	17%
Copper	0.4 mg	47%
Manganese	1 mg	46%
Selenium	13 μg	23%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	1 g	—
Alpha Linolenic Acid (ALA)	0.1 g	—
Alpha carotene	1,103 μg	—
Arginine	1 g	—
Aspartic acid	2 g	—
Beta carotene	3,250 μg	—
Caffeine	0 mg	—
Cystine	0.1 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	25 μg	—
Fructose	2 g	—
Galactose	0.1 g	—
Glucose	2 g	—
Glutamic acid	4 g	—
Glycine	1 g	—
Histidine	0.4 g	—
Hydroxyproline	0 g	—
Isoleucine	1 g	—
Lactose	0 g	—
Leucine	1 g	—
Lycopene	9,716 μg	—
Lysine	1 g	—
Maltose	0 g	—
Methionine	0.2 g	—
Monounsaturated fats	7 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	3 g	—
Proline	1 g	—
Retinol	0 μg	—
Serine	1 g	—
Starch	12 g	—
Sucrose	4 g	—
Theobromine	0 mg	—
Threonine	1 g	—
Total omega 3	0.1 g	—
Total omega 6	0 g	—
Tryptophan	0.2 g	—
Tyrosine	1 g	—
Valine	1 g	—
Vitamin D2	0 μg	—
Vitamin D3	0 μg	—

Burning 302 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

57min
Walking (3.5 mph)
36min
Cycling (moderate)
25min
Running (6 mph)
43min
Swimming laps

Common questions

How many calories are in Vegan Tofu Chili?

One serving of Vegan Tofu Chili (1 serving) has 302 calories, which works out to 57 calories per 100 g. That is about 15% of a 2,000-calorie day.

Is Vegan Tofu Chili high in protein?

It provides a solid 18 g of protein per serving (36% of the 50 g daily value), but protein supplies only 23% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Vegan Tofu Chili keto-friendly?

It is hard to fit into a strict keto diet. One serving has 23 g of net carbs and 42% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Vegan Tofu Chili?

1055 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Vegan Tofu Chili?

8.9 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (527 g)

Calories302

% Daily Value*

Total fat 13g	16%
Saturated fat 2g	10%
Trans fat 0g
Cholesterol 0mg	0%
Sodium 1,055mg	46%
Total carbohydrate 33g	12%
Dietary fiber 10g	37%
Total sugars 8.9g
Protein 18g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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