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Tofu Chili


Thursday, January 01, 2004
4 servings (serving size=2 cups chili)
1 C. firm tofu1 1/2 tsp. ground cumin, divided
1 1/2 T. low-sodium soy sauce
2 tsp. vegetable oil
1 1/2 C. chopped onion
1/2 tsp. ground coriander
1/2 tsp. dried oregano
1 1/2 T. tomato paste
1 1/2 T. chili powder
1/2 tsp. black pepper
1/4 tsp. salt
2 garlic cloves, minced
1 1/2 C. water
1 can (15 oz.) pinto beans, drained
1 can (15 oz.) red kidney beans, drained
1 can no-salt added diced tomatoes, undrained
Garnish: low-fat sour cream and cilantro
Heat a large pot over medium-high heat. Add tofu and 3/4 tsp. cumin; sauté 3 minutes. Stir in soy sauce and cook until liquid evaporates. Remove tofu mixture from pan-set aside. Heat oil in pan; add ¾ tsp. cumin, chopped onion, coriander, and oregano; sauté 3-4 minutes. Add tofu mixture, tomato paste, chili powder, salt, pepper and garlic: stir well. Add water, beans and tomatoes; bring to a boil. Cover, reduce heat and simmer 30 minutes. Spoon chili into bowl; top each serving with sour cream and fresh cilantro.
Nutrition Facts:
Calories: 256, Fat:5.4g, Protein:12.2g, Fiber:9.6g
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