By Mayo Clinic Staff

Dietitian'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.

Number of servings

Serves 4
  1. Diabetes meal plan
  2. DASH diet
  3. Weight management
  4. Plant-based
  5. Meatless
  6. Healthy-carb
  7. Gluten-free
  8. High-fiber

Ingredients

  1. 1 tablespoon olive oil
  2. 1 small yellow onion, chopped (approximately 1/2 cup)
  3. 12 ounces extra-firm tofu, cut into small pieces
  4. 2 cans (14 ounces each) diced tomatoes with no added salt
  5. 1 can (14 ounces) kidney beans with no salt added, rinsed and drained
  6. 1 can (14 ounces) black beans with no salt added, rinsed and drained
  7. 3 tablespoons chili powder
  8. 1 tablespoon oregano
  9. 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
  • Total fat 6 g
  • Saturated fat 1 g
  • Trans fat 0 g
  • Monounsaturated fat 3 g
  • Cholesterol 0 mg
  • Sodium 364 mg
  • Total carbohydrate 46 g
  • Dietary fiber 16 g
  • Total sugars 10 g
  • Added sugars 0 g
  • Protein 19 g
May 08, 2019