Recipe: Vegetarian Chili with Tofu

Written by Audrey McKinney, Mayo Clinic Dietetic Intern 

Looking for a cozy, nutrient-packed meal to warm up your December nights? This hearty vegetarian chili with tofu is not only rich in flavor but also packed with protein and fiber. With tofu as a lean, plant-based protein source, and a variety of veggies and beans, this dish is both satisfying and low in calories. Pair it with a slice of cornbread for a balanced, delicious meal that will keep you full and fueled.

Number of servings: 4

Serving Size: 2 cups

Ingredients

• 1 tablespoon olive oil
• 1 small yellow onion, chopped (approximately ½ 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 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
• Added Sugars 0 g
• Protein 19 g

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