From The Vegetarian Cook’s Bible by Pat Crocker
35 minutes prep time (+ freezing time for tofu) | Serves 6
What you need:
1 c chopped onion
11/2 c chopped red bell pepper
2 Tbsp olive oil
1/2 c chopped celery
3 cloves garlic, finely chopped
2 dried chilies, crushed
2 tsp Cajun spice
1 lb firm tofu, frozen, thawed, and crumbled*
1 can (28 oz) tomatoes, including juice
1 can (19 oz) black beans with liquid
1 can (19 oz) dark red kidney beans with liquid
1/4 c chopped fresh parsley
1 Tbsp chopped fresh savory
1 Tbsp blackstrap molasses, optional
Salt and freshly ground black pepper
What you do:
In large saucepan, combine onion, bell pepper, and oil. Saute over medium heat for 7 minutes. Add celery, garlic, chilies, Cajun spice, and tofu. Reduce heat and gently simmer, stirring occasionally for 5 minutes.
Add tomatoes with juice. Increase heat and bring to boil, stirring up browned bits in bottom of pan. Reduce heat and simmer for 10 minutes.
Add black and red beans with liquid, parsley, and savory. Simmer for 5 to 10 minutes or until heated through.
Add molasses, if using. Add salt and pepper to taste.
*Freezing tofu overnight or for a few hours and then thawing it creates a meaty texture. Omit this step if time does not permit.
Per serving: 315 Calories, 18 g Protein, 48 g Carbohydrates, 15 g Fiber, 9 g Total fat (1 g sat, 4 g mono, 2 g poly), 736 mg Sodium, Vitamin C, Vitamin K, Vitamin A, B6, Calcium, Copper, Iron, Manganese, Biotin, Vitamin B1 (thiamine), B2 (riboflavin), B3 (niacin), E, Folate, Magnesium, Molybdenum, Pantothenic acid, Phosphorus, Potassium, Selenium, Zinc