My LDC Benefits
Vegetarian chili with tofu
In this vegetarian chili, firm tofu stands in for hamburger and is much lower in fat and cholesterol. Tofu also nicely picks up the chili flavors.
-
Serves
4 -
314
Calories
Dietician's Tip: 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.
Nutritional analysis per serving
Serving size: About 2 cups
- Calories 314
- Cholesterol 0 mg
- Monounsaturated fat 3 g
- Saturated fat 1 g
- Sodium 364 mg
- Total carbohydrate 46 g
- Dietary fiber 16 g
- Protein 19 g
- Serving size About 2 cups
- Total fat 6 g
- Fats and oils 1
- Nuts, seeds and dry beans 3
- Vegetables 2
- Fats 1
- Protein and dairy 2
- Vegetables 2
- Fats 1
- Meat and meat substitutes 1
- Nonstarchy vegetables 3
- Starches 2
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