Vegetarian chili with tofu

Ingredients

• 1 tablespoon olive oil
• 1 small yellow onion, chopped (approximately 1/2 cup)
• 12 ounces extra-firm tofu, cut into small pieces
• 2 cans (14 ounces each) diced tomatoes with no added salt
• 1 can (14 ounces) kidney beans with no salt added, rinsed and drained
• 1 can (14 ounces) black beans with no salt added, rinsed and drained
• 3 tablespoons chili powder
• 1 tablespoon oregano
• 1 tablespoon chopped fresh cilantro (fresh coriander)

Directions

In a soup pot, heat the olive oil over medium heat. Add the onions and saute until soft and translucent, about 6 minutes. Add the tofu, tomatoes, beans, chili powder and oregano. Bring to a boil. Reduce heat and simmer for at least 30 minutes. Remove from the heat and stir in cilantro. Ladle into individual bowls and serve immediately.

Serving Information

Serves 4

Nutritional analysis per serving

Calories: 314
Total carbohydrate: 46 g
Cholesterol: 0 mg
Dietary fiber: 16 g
Monounsaturated fat: 3 g
Protein: 19 g
Saturated fat: 1 g
Serving size: About 2 cups
Sodium: 364 mg
Total fat: 6 g

DASH Eating Plan Servings

Fats and oils: 1
Nuts, seeds and dry beans: 3
Vegetables: 2

Diabetes Meal Plan Choices

Fats: 1
Meat and meat substitutes: 1
Nonstarchy vegetables: 3
Starches: 2

Mayo Clinic Healthy Weight Pyramid Servings

Fats: 1
Protein and dairy: 2
Vegetables: 2