Zesty Vegetarian Chili

1 Tbsp canola or vegetable oil              

1 large red bell pepper, coarsely chopped

2 medium zucchinis or yellow squash (cut into ½ inch chunks)

4 garlic cloves, minced

1 can (14 ½ oz) fire roasted diced tomatoes, undrained

¾ cup chunky salsa

2 tsp chili powder

1 tsp dried oregano

1 can (15 ½ oz) no salt added red kidney beans, drained

10 oz extra firm tofu, well drained and cut into ½ inch cubes

Chopped cilantro

  1. Heat oil in large saucepan over medium heat.  Add bell pepper, cook and stir for 4 minutes.  Add zucchini and garlic.  Cook and stir for 3 minutes. 
  2. Stir in tomatoes with their juices, salsa, chili powder and oregano.  Bring to a boil over high heat.  Reduce heat, simmer uncovered  15 minutes or until vegetables are tender.
  3. Stir beans into chili.  Simmer 2 minutes or until heated through.  Stir in tofu;  remove from heat.  Ladle into shallow bowls.  Garnish with chopped cilantro, if desired.

 

Makes 4 servings.

231 kcal; 8gm total fat; 1 gm sat fat, 15 gm PRO; 28 gm CHO, 0 mg cholesterol; 8gm fiber, 432 mg sodium.

Exchanges:  2 meat; 1 starch 2 vegetable.