Vegetarian chili with tofu - Mayo Clinic

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Vegetarian chili with tofu

Print Products and services By Mayo Clinic Staff

Dietitian 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.

Number of servings

Serves 4 Healthy carbHigh Fiber

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 314Total fat 6 gSaturated fat 1 gTrans fat 0 gMonounsaturated fat 3 gCholesterol 0 mgSodium 364 mgTotal carbohydrate 46 gDietary fiber 16 gTotal sugars 10 gAdded sugars 0 gProtein 19 g

Mayo Clinic Healthy Weight Pyramid Servings

Vegetables 2 Protein and dairy 2 Fats 1

Diabetes Meal Plan Choices

Starches 2 Nonstarchy vegetables 3 Meat and meat substitutes 1 Fats 1

DASH Eating Plan Servings

Vegetables 2 Nuts, seeds and dry beans 3 Fats and oils 1 DASH diet: Recommended servings Sample DASH menus ShareTweet May 08, 2019

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