Easy One-Pot Tofu Chilli Recipe by a Bristol Nutritionist

Vegan | Serves 8 | Freezer-Friendly - All recipes are designed to be batch cooked so 1/4 the recipe to serve 2!

Nutritional Information (Per Serving – Approximate)

• Calories: 280 kcal

• Carbohydrates: 28g

• Protein: 20g

• Fat: 9g

• Fibre: 9g

Why I Love This Easy One-Pot Tofu Chilli Recipe by a Bristol Nutritionist

This one-pot tofu chilli is an absolute staple in my kitchen – hearty, flavourful, and wonderfully versatile. Whether you’re feeding a crowd at a party, stocking the freezer for busy weeks, or just pulling together a comforting dinner, it always delivers. You can serve it with rice, wrap it in a tortilla like a burrito, or pile it high with your favourite toppings – it’s totally adaptable.

I also love it for its nutritional value: tofu is a complete protein, meaning it contains all nine essential amino acids our bodies need to build and repair muscle. For those who’ve experienced or are recovering from breast cancer, there’s even some evidence that the compounds in soy may have a protective effect – just another reason I keep this recipe in regular rotation.

If you're curious to learn more about the health benefits of soy, take a look at my article: The Benefits of Soy. Now lets get cookin' with this Easy One-Pot Tofu Chilli Recipe by a Bristol Nutritionist!

Ingredients

• 800g firm tofu

• 2 tbsp olive oil

• 2 large white onions, diced

• 6 garlic cloves, minced

• 2 fresh finger chillies (with seeds), finely chopped

• 2 tbsp miso paste

• 2 × 400g tins chopped tomatoes

• 1 tbsp tomato purée

• 1 tsp soy sauce

• 3 mixed-colour bell peppers, diced

• 2 × 400g tins kidney beans (with liquid)

• 1 tbsp maple syrup

• 1 tbsp ground cinnamon

• 1 tbsp ground cumin (jeera)

• 1 tsp chilli powder (or to taste)

• Approx. 1 pint (570ml) water

• A small bunch fresh coriander, chopped

• Salt and pepper, to taste

  
  

Method

1. Heat olive oil in a large pan over medium heat. Add diced onions and cook until translucent (5–7 minutes).

2. Add garlic and chopped chillies. Cook for another 2–3 minutes until fragrant.

3. Add diced peppers and cook for 5 minutes until they begin to soften.

4. Stir in cinnamon, cumin, and chilli powder. Cook for 1 minute.

5. Crumble tofu into the pan by hand.

6. Add kidney beans (with their liquid), chopped tomatoes, tomato purée, miso paste, soy sauce, maple syrup, and water.

7. Simmer uncovered for 30 minutes, stirring occasionally, until sauce thickens and peppers are tender.

   • Add more water if needed and continue cooking until desired consistency is reached.

8. Taste and adjust seasoning only after sauce has reduced.

9. Stir in half the chopped coriander. Reserve the rest for garnish.

   
   

Serving Suggestions

Serve with rice, a dollop of yoghurt (plant-based if preferred), and tortilla chips made from a tortilla in the air fryer.

Storage

• Keeps in the fridge for up to 4 days.

• Freezes well for up to 3 months.