Heart-Healthy Chili Tofu

Savor the deliciously wholesome flavors of Heart-Healthy Chili Tofu, a plant-based twist on classic chili that's as nutritious as it is flavorful. This recipe swaps out heavy ingredients for protein-packed extra-firm tofu and a medley of vibrant vegetables, including red bell pepper, carrot, and celery, creating a meal that's both satisfying and good for your heart. Black beans and kidney beans provide a fiber-rich foundation, while aromatic spices like chili powder, cumin, and a hint of cinnamon bring depth and warmth. Simmered in a savory blend of low-sodium vegetable broth and diced tomatoes, this chili is a guilt-free comfort food perfect for weeknight dinners. Garnish with fresh cilantro and a squeeze of lime for a zesty finish! Ready in under an hour and packed with nutrients, this dish is a flavorful, heart-conscious choice for the whole family.

Nutriscore Rating: 86/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 14 oz extra-firm tofu
• 1 tbsp olive oil
• 1 medium, chopped onion
• 3 cloves, minced garlic
• 1 medium, chopped red bell pepper
• 1 large, diced carrot
• 2 diced celery stalks
• 15 oz, drained and rinsed canned low-sodium black beans
• 15 oz, drained and rinsed canned low-sodium kidney beans
• 28 oz canned diced tomatoes
• 2 cups vegetable broth
• 2 tbsp chili powder
• 1 tsp ground cumin
• 1 tsp dried oregano
• 1 pinch ground cinnamon
• 0.5 tsp salt
• 0.25 tsp black pepper
• 0.25 cup, chopped fresh cilantro
• 1 cut into wedges lime

Directions

Step 1

Drain and press the tofu to remove excess moisture. Cut it into small 1/2-inch cubes.

Step 2

Heat the olive oil in a large pot over medium heat. Add the chopped onion and minced garlic, and sauté for about 3 minutes until the onion is translucent.

Step 3

Add the chopped red bell pepper, diced carrot, and diced celery to the pot. Cook for an additional 5 minutes, stirring occasionally, until the vegetables are tender.

Step 4

Stir in the cubed tofu and cook for 5 more minutes until the tofu starts to lightly brown.

Step 5

Add the drained black beans and kidney beans, along with the canned diced tomatoes and vegetable broth.

Step 6

Stir in the chili powder, ground cumin, dried oregano, ground cinnamon, salt, and black pepper. Mix well until all ingredients are combined.

Step 7

Bring the mixture to a boil, then reduce the heat to low and let it simmer uncovered for about 15 minutes, allowing the flavors to meld and the chili to thicken.

Step 8

Taste and adjust seasoning as necessary. If you like a spicier chili, consider adding more chili powder or a pinch of cayenne pepper.

Step 9

Serve the chili hot, garnished with fresh chopped cilantro and lime wedges on the side for squeezing.

Nutrition Facts

Serving size	3390.4 grams (3390.4g)

Amount per serving	% Daily Value*
Calories	2245

Total Fat 79.70g	102%
Saturated Fat 14.70g	74%
Polyunsaturated Fat 9.60g
Cholesterol 16mg	5%
Sodium 4634mg	201%
Total Carbohydrate 262.90g	96%
Dietary Fiber 95.10g	340%
Total Sugars 59.40g
Protein 133.00g	266%

Vitamin D 0IU	0%
Calcium 3601mg	277%
Iron 38mg	211%
Potassium 7652mg	163%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 31.2%

Protein: 23.1%

Carbs: 45.7%