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Vegetarian chili with tofu
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
|
2 |
|
F
|
0 |
|
C
|
0 |
|
PD
|
3 |
|
Ft
|
0.6 |
|
S
|
0 |
Nutrition Facts
| Calories | 425 |
| Total Fat | 10.2 g |
| - Saturated Fat | 1.7 g |
| Cholesterol | 0 mg |
| Sodium | 211 mg |
| Total Carbohydrate | 62.9 g |
| - Dietary Fiber | 22.5 g |
| - Total Sugars | 9.2 g |
| -- Added Sugars | 0 g |
| Protein | 28.6 g |
Join the Mayo Clinic Diet today!
Our flexible meal plans fit into any lifestyle, and our easy to prepare recipes show you how good food can be great — and great for you, too.