Recipe: Vegetarian chili

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.

High fiber = at least 5 g of fiber per serving

Healthy carb = whole fruits & vegetables, at least 50% whole grains and no more than 1 tsp of sugar per serving

Low fat = no more than 3 g of fat per serving

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 summer 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