Vegetarian chili with tofu
Firm tofu stands in for hamburger and is much lower in fat and cholesterol. Serve this hearty chili with corn bread, and sliced pears sprinkled with cinnamon and nutmeg.
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
Last Updated May 8, 2019
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