Mixed-Bean Chili with Tofu

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


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 (greek yogurt) cb



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.



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.



CALORIES 256 (19% from fat); FAT 5.4g (sat 1.7g,mono 1.5g,poly 1.7g); IRON 4.7mg; CHOLESTEROL 6mg; CALCIUM 145mg; CARBOHYDRATE 42.8g; SODIUM 807mg; PROTEIN 12.2g; FIBER 9.6g



Cooking Light, DECEMBER 1999