Mixed-Bean Chili with Tofu

Something of a Luddite in the kitchen, I often cook my beans from scratch. This recipe, however, uses canned beans for a quicker meal. Living in New Mexico has inclined me to use pure ground chiles instead of chili powder, which is laced with garlic.

Yield: 4 servings (serving size: 2 cups chili, 1 tablespoon cilantro, and 1 tablespoon sour cream)
Recipe from Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 256
  • Calories from fat: 19%
  • Fat: 5.4g
  • Saturated fat: 1.7g
  • Monounsaturated fat: 1.5g
  • Polyunsaturated fat: 1.7g
  • Protein: 12.2g
  • Carbohydrate: 42.8g
  • Fiber: 9.6g
  • Cholesterol: 6mg
  • Iron: 4.7mg
  • Sodium: 807mg
  • Calcium: 145mg

Ingredients

  • 7 ounces firm tofu, drained and crumbled (about 1 cup)
  • 1 1/2 teaspoons ground cumin, divided
  • 1 1/2 tablespoons low-sodium soy sauce
  • 2 teaspoons vegetable oil
  • 1 1/2 cups chopped onion
  • 1/2 teaspoon ground coriander
  • 1/2 teaspoon dried oregano
  • 1 1/2 tablespoons tomato paste
  • 1 1/2 tablespoons hot chili powder or regular chili powder
  • 1 teaspoon minced drained canned chipotle chile in adobo sauce
  • 1/2 teaspoon black pepper
  • 1/4 teaspoon salt
  • 2 garlic cloves, minced
  • 1 1/2 cups water
  • 1 (15-ounce) can pinto beans
  • 1 (15-ounce) can red kidney beans
  • 1 (14.5-ounce) can no-salt-added diced tomatoes, undrained
  • 1/2 teaspoon cider vinegar
  • 1/4 cup chopped fresh cilantro
  • 1/4 cup low-fat sour cream

Preparation

  1. Heat a large Dutch oven over medium-high heat. Add tofu and 3/4 teaspoon cumin; sauté 3 minutes. Stir in soy sauce; cook 1 minute or until liquid evaporates. Remove tofu mixture from pan.
  2. Heat the oil in pan; add 3/4 teaspoon cumin, chopped onion, coriander, and oregano; sauté 4 minutes. Add tofu mixture, tomato paste, and next 5 ingredients (paste through garlic); stir well. Add water, beans, and tomatoes; bring to a boil. Cover, reduce heat, and simmer 30 minutes. Stir in vinegar. Spoon chili into bowls; top each serving with cilantro and sour cream.
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