By Mayo Clinic Staff
Dietitian's tip:
Haven't tried soy? This recipe is a good start.
Use soy crumbles that are extra firm. Use vegan cheese to make this plant based.
Number of servings
Serves 6
- High Fiber
Ingredients
- 2 cups ground soy crumbles
- 2 cups frozen corn
- 2 teaspoons chili powder
- 1 can (15 1/2 ounces) no-salt-added kidney beans, drained and rinsed
- 2 cans (8 ounces each) no-salt-added tomato sauce
- 1/4 cup water
- 1 cup slightly broken baked tortilla chips (about 1 ounce)
- 3/4 cup reduced-fat shredded cheddar cheese
Directions
Place meatless ground crumbles, corn, chili powder, kidney beans, tomato sauce and water in a 10-inch skillet over medium-high heat.
Simmer for 10 minutes, stirring occasionally.
Sprinkle with tortilla chips and cheese. Cover and let set for about 5 minutes until the cheese is melted.
Nutritional analysis per serving
Serving size: About 3/4 cup
- Calories 295
- Total fat 7 g
- Saturated fat 2.5 g
- Trans fat 0 g
- Monounsaturated fat 1 g
- Cholesterol 10 mg
- Sodium 252 mg
- Total carbohydrate 39 g
- Dietary fiber 12 g
- Added sugars 0 g
- Protein 19 g
- Vegetables 1
- Carbohydrates 1
- Protein and dairy 2
- Starches 2
- Nonstarchy vegetables 2
- Meat and meat substitutes 2
- Vegetables 2
- Meats, poultry and fish 2
- Nuts, seeds and dry beans 2
July 27, 2022