• 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
Last Updated: 05-08-2019
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