be_ixf;ym_202109 d_26; ct_50
Health Information Library Recipes Vegetarian chili with tofu

Vegetarian chili with tofu

Nutrition Facts

Serving Size About 2 cups
Calories 314

Amount Per Serving
Monounsaturated fat 3 g
Saturated fat 1 g
Total fat 6 g
Sodium 364 mg
Cholesterol 0 mg
Dietary fiber 16 g
Protein 19 g

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:

Calories: 2,000 2,500
Total Fat Less than 65g 80g
Saturated Fat Less than 20g 25g
Cholesterol Less than 300mg 300 mg
Sodium Less than 2,400mg 2,400mg
Total Carbohydrate 300g 375g
Dietary Fiber 25g 30g

Calories per gram:

Fat 9 • Carbohydrate 4 • Protein 4

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.

Ingredients

(Serves 4)
  • 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.

Last Updated: May 8th, 2019