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Vegetarian chili with tofu

May 8, 2019

Recipe

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

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.

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.

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)

DASH Eating Plan Servings

Dairy foods (low-fat or fat-free) 1 Fats and oils Fruits Grains and grain products Meats, poultry and fish 3 Nuts, seeds and dry beans Sweets 2 Vegetables

Diabetes Meal Plan Choices

1 Fats Dairy foods (low-fat or fat-free) Fruits 1 Meat and meat substitutes Milk and milk products 3 Nonstarchy vegetables 2 Starches Sweets, desserts and other carbohydrates

Mayo Clinic Healthy Weight Pyramid Servings

Carbohydrates 1 Fats Fruits 2 Protein and dairy Sweets 2 Vegetables

Nutritional analysis per serving

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