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Spicy Tofu and Bean Chili

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Spicy Tofu and Bean Chili Recipe
Nutrition Facts*
Serving Size
14 Recipe
Servings Per Recipe
4
Amount Per Serving
Calories
475
Calories from Fat
63
% Daily Value
Total Fat
7g
11%
Saturated Fat
1g
5%
Trans Fat
0g
Cholesterol
0mg
0%
Sodium
504mg
21%
Total Carbohydrates
94g
31%
Dietary Fiber
15g
60%
Sugars
11g
Protein
22g
Calcium
40mg
4%

Number of servings: 4

Calories per serving: 475

Preparation time: 20 min

Total time: 50 min

Ingredients

Nonstick cooking spray

2 tsp olive oil

1 cup chopped onion

4 garlic cloves, minced

1 cup chopped red bell pepper

2 cups sliced mushrooms

1 cup chopped zucchini

1 cup chopped carrots

1 12 (15-oz) cans low-sodium kidney beans, drained

1 (14 12-oz) can diced tomatoes, no salt added

12 (14-oz) container extra-firm tofu, cut into 12-inch cubes

1 12 cups vegetable broth

2 tsp chili powder

1 tsp onion powder

12 tsp cumin

Dash red pepper flakes

14 tsp salt

1 cup brown rice, cooked according to directions without salt or fat

14 cup chopped fresh cilantro

Directions

1. Spray a large saucepan with nonstick cooking spray. Place the saucepan over medium-high heat and add olive oil. When oil is hot, add onion, garlic, and bell pepper. Cook 2 minutes.

2. Add mushrooms, zucchini, carrots, kidney beans, tomatoes, tofu, broth, chili powder, onion powder, cumin, pepper flakes, and salt. Bring to a boil. Cover. Reduce heat to simmer and cook 30 minutes.

3. Serve chili in large bowls over hot brown rice and top with cilantro.

Makes 4 servings.

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