Mayo Clinic Health Library

Recipe: Vegetarian chili

Updated: 12-10-2010

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.

Ingredients

Serves: 4

  • 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)

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: 301
  • Total carbohydrate: 46 g
  • Cholesterol: 0 mg
  • Dietary fiber: 15 g
  • Monounsaturated fat: 2 g
  • Protein: 18 g
  • Saturated fat: 1 g
  • Sodium: 450 mg
  • Total fat: 5 g
Click to expand tables
Mayo Clinic Healthy Weight Pyramid Servings
Diabetes Meal Plan Exchanges
DASH Eating Plan Servings