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Recipe: Vegetarian chili

Recipe: Vegetarian chili

Vegetarian chili — one of many healthy recipes from Mayo Clinic.

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.


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.


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)

Exchange Data
Dash
Dairy 
Fats
Fruits 
Grains 
Meat 
Nuts_Seeds_Drybeans
Sweets 
Vegetables
Diabetes
Fats
Freefoods 
Fruits 
Meat
Milk 
NonStarchyVegetables
Starches 
Sweets 
HWP
Carbs 
Fats
Protein Dairy
Sweets 
Vegetables 
NutrientAnalysis
Calcium 
Calories301 
Carbohydrate46 g 
Cholesterol0 mg 
Fiber15 g 
Monounsaturatedfat2 g 
Potassium 
Protein18 g 
Saturatedfat1 g 
Servingsize 
Sodium450 mg 
TotalFat5 g 

2010-12-10

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