Vegetarian chili (Diabetic)

Contributed By: Parker


1/2 teaspoon extra-virgin olive oil
1 small yellow onion, chopped
12 ounces extra-firm tofu, cut into small pieces
2 cans (14 ounces each) diced tomatoes with no added salt
1 can (14 ounces) chili beans, rinsed and drained
1 can (14 ounces) black beans, rinsed and drained
3 tablespoons chili powder
1 tablespoon oregano
1 tablespoon chopped fresh cilantro (fresh coriander)


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.

Helpful Hints:

High fiber = at least 5 g of fiber per serving
Healthy carb = whole fruits & vegetables, at least 50% whole grains and no more than 1 tsp of sugar per serving
Low fat = no more than 3 g of fat per serving
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.
Serves 4
Nutritional Analysis
(per serving)
0 mg
18 g
450 mg
49 g
15 g
Total fat
5 g
607 mg
Saturated fat
1 g
227 mg
Monounsaturated fat
2 g

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