Quantity : 4 servings
Preparation : 20 min Cooking : 30 min
290 calories/serving
Ingredients
1 onions, finely chopped 200 g
2 cloves garlic, minced
1/2 dried chili peppers, minced 0.4 g
1 carrots, finely diced 100 g
1 stalk celery, finely diced 70 g
1/2 green peppers, finely diced 70 g
3 tbsp canola oil 45 mL
1 tsp ground cumin 3 g
1 tbsp brown sugar 12 g
240 g firm regular tofu, finely diced 1 1/4 cup
1 2/3 cup red beans (canned) 420 mL
1 1/2 cup canned tomatoes (diced) 380 g
1/2 cup water approximately 125 mL
1 pinch salt [optional] 0.1 g
ground pepper to taste [optional]
2 tbsp fresh cilantro [optional] 4 g
1/3 cup Cheddar cheese, grated 24 g
Before you start
Keep the serving plates in the oven at the lowest setting so they are warm when you serve.
Method
Prepare the vegetables: Chop the onion, mince the garlic and chili pepper, finely dice the carrots, celery, and bell pepper.
Heat the oil in a pan over medium heat. Sauté the onion and garlic about 2 min until the onion is translucent, with occasional stirring, paying attention not to let them burn. Add the carrots, celery, and bell pepper, then cook 4-5 min, with occasional stirring. Add the minced chili pepper, cumin and brown sugar, then cook 1 min, with stirring. Finely dice the tofu then add it to the mixture, then cook until golden-brown, about 8-10 min.
Drain the beans, rinse them and drain again. Add them to the pan, mix well, add the diced tomatoes and enough water to provide a moist environment. Cover and cook over low heat an additional 10 min, until the carrots are tender.
Add salt and pepper to taste. Sprinkle with freshly chopped cilantro leaves, grated cheddar and serve.
Preparation : 20 min Cooking : 30 min
290 calories/serving
Ingredients
1 onions, finely chopped 200 g
2 cloves garlic, minced
1/2 dried chili peppers, minced 0.4 g
1 carrots, finely diced 100 g
1 stalk celery, finely diced 70 g
1/2 green peppers, finely diced 70 g
3 tbsp canola oil 45 mL
1 tsp ground cumin 3 g
1 tbsp brown sugar 12 g
240 g firm regular tofu, finely diced 1 1/4 cup
1 2/3 cup red beans (canned) 420 mL
1 1/2 cup canned tomatoes (diced) 380 g
1/2 cup water approximately 125 mL
1 pinch salt [optional] 0.1 g
ground pepper to taste [optional]
2 tbsp fresh cilantro [optional] 4 g
1/3 cup Cheddar cheese, grated 24 g
Before you start
Keep the serving plates in the oven at the lowest setting so they are warm when you serve.
Method
Prepare the vegetables: Chop the onion, mince the garlic and chili pepper, finely dice the carrots, celery, and bell pepper.
Heat the oil in a pan over medium heat. Sauté the onion and garlic about 2 min until the onion is translucent, with occasional stirring, paying attention not to let them burn. Add the carrots, celery, and bell pepper, then cook 4-5 min, with occasional stirring. Add the minced chili pepper, cumin and brown sugar, then cook 1 min, with stirring. Finely dice the tofu then add it to the mixture, then cook until golden-brown, about 8-10 min.
Drain the beans, rinse them and drain again. Add them to the pan, mix well, add the diced tomatoes and enough water to provide a moist environment. Cover and cook over low heat an additional 10 min, until the carrots are tender.
Add salt and pepper to taste. Sprinkle with freshly chopped cilantro leaves, grated cheddar and serve.
No comments:
Post a Comment