Mixed-Bean Chili with Tofu

Vegetarian
Gluten Free
Health score
20%
Mixed-Bean Chili with Tofu
45 min.
4
347kcal

Suggestions

Ingredients

  • 0.5 teaspoon pepper black
  • 15 ounce pinto beans canned
  • 15 ounce kidney beans red canned
  • 14.5 ounce canned tomatoes diced undrained canned
  • 1.5 tablespoons regular chili powder hot
  • teaspoon chipotle chile in adobo sauce canned minced drained
  • 0.5 teaspoon cider vinegar 
  • 0.3 cup cilantro leaves fresh chopped
  •  garlic cloves minced
  • 0.5 teaspoon ground coriander 
  • 1.5 teaspoons ground cumin divided
  • 0.3 cup cup heavy whipping cream sour low-fat
  • 1.5 tablespoons soya sauce low-sodium
  • 1.5 cups onion chopped
  • 0.5 teaspoon oregano dried
  • 0.3 teaspoon salt 
  • cup spicy tofu firm crumbled drained
  • 1.5 tablespoons tomato paste 
  • teaspoons vegetable oil 
  • 1.5 cups water 

Equipment

  • bowl
  • frying pan
  • dutch oven

Directions

  1. Heat a large Dutch oven over medium-high heat.
  2. Add tofu and 3/4 teaspoon cumin; saut 3 minutes. Stir in soy sauce; cook 1 minute or until liquid evaporates.
  3. Remove tofu mixture from pan.
  4. Heat the oil in pan; add 3/4 teaspoon cumin, chopped onion, coriander, and oregano; saut 4 minutes.
  5. Add tofu mixture, tomato paste, and next 5 ingredients (paste through garlic); stir well.
  6. 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.

Nutrition Facts

Calories347kcal
Protein22.23%
Fat21.01%
Carbs56.76%

Properties

Glycemic Index
91.5
Glycemic Load
14.4
Inflammation Score
-9
Nutrition Score
22.785652085491%

Flavonoids

Apigenin
0.01mg
Luteolin
0.01mg
Isorhamnetin
3.01mg
Kaempferol
0.39mg
Myricetin
0.04mg
Quercetin
12.74mg

Nutrients percent of daily need

Calories:346.77kcal
17.34%
Fat:8.55g
13.15%
Saturated Fat:1.98g
12.34%
Carbohydrates:51.96g
17.32%
Net Carbohydrates:36.09g
13.12%
Sugar:11.45g
12.72%
Cholesterol:5.03mg
1.68%
Sodium:1174.13mg
51.05%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:20.34g
40.68%
Fiber:15.86g
63.45%
Manganese:1.11mg
55.64%
Iron:6.62mg
36.76%
Potassium:1164.23mg
33.26%
Copper:0.63mg
31.6%
Phosphorus:303.28mg
30.33%
Magnesium:112.33mg
28.08%
Vitamin A:1333.12IU
26.66%
Calcium:261.2mg
26.12%
Vitamin B6:0.5mg
25.24%
Vitamin E:3.68mg
24.51%
Vitamin K:25.47µg
24.26%
Vitamin C:17.81mg
21.58%
Folate:85.07µg
21.27%
Vitamin B1:0.3mg
20.11%
Vitamin B3:2.82mg
14.11%
Vitamin B2:0.24mg
13.83%
Zinc:2.01mg
13.4%
Vitamin B5:0.72mg
7.17%
Selenium:3.84µg
5.49%
Vitamin B12:0.06µg
1.01%
Source:My Recipes