Tasty Lunches

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Vegetarian chili with tofu

0
Lunch & Light Meals|Soups|Vegetarian
4 peopleServes
4

Firm tofu stands in for ground beef and is much lower in fat and cholesterol. Serve this hearty chili with corn bread, and sliced pears sprinkled with cinnamon and nutmeg.

  • Extra virgin olive oil, 1 tbsp(s)
  • Yellow onion, 1 small, chopped (approximately 1/2 cup)
  • Tofu, extra firm, 12 oz, cut into small pieces
  • Tomatoes, canned, diced, no salt added, 28 oz, (2 x 14 oz cans)
  • No-salt added kidney beans, 14 oz(s), rinsed and drained
  • Black beans no salt added, 14 oz, rinsed and drained
  • Chili powder, 3 tbsp(s)
  • Oregano, dried, 1 tbsp(s), ground
  • Cilantro, fresh, 1 tbsp(s), chopped

Method

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.

Nutrition facts per serve
Makes 4 serves

Food Groups

V
Vegetables
2
F
Fruits
0
C
Carbohydrates
0
PD
Protein/Dairy
3
Ft
Fats
0.6
S
Sweets
0

Nutrition Facts

Calories425
Total Fat10.2 g
- Saturated Fat1.7 g
Cholesterol0 mg
Sodium211 mg
Total Carbohydrate62.9 g
- Dietary Fiber22.5 g
- Total Sugars9.2 g
-- Added Sugars0 g
Protein28.6 g
Join the Mayo Clinic Diet today!

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