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Dietitian's tip: Firm tofu stands in for meat and is much lower in fat and cholesterol than is hamburger. It also picks up the chili flavors nicely. Serve this hearty vegetarian chili with corn bread and sliced pears sprinkled with cinnamon and nutmeg.
Serves 4
Ingredients
1/2 teaspoon extra-virgin olive oil
1 small yellow onion, chopped
12 ounces extra-firm tofu, cut into small pieces
2 cans (14 ounces each) diced tomatoes with no added salt
1 can (14 ounces) chili beans, rinsed and drained
1 can (14 ounces) black beans, 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)| Calories | 305 | Cholesterol | 0 mg |
| Protein | 18 g | Sodium | 450 mg |
| Carbohydrate | 49 g | Fiber | 15 g |
| Total fat | 5 g | Potassium | 607 mg |
| Saturated fat | 1 g | Calcium | 227 mg |
| Monounsaturated fat | 2 g |
