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dietary
Carb Safe ≤ 30g	Low Carb ≤ 15g	Very Low Carb ≤ 3g
Low Cholesterol ≤ 60mg (main dish) ≤ 20mg (all others)	Low Calorie ≤ 360 calories (main dish) ≤ 120 calories (all others)	Low Saturated Fat ≤ 3g (main dish) ≤ 1g (all others)
total time
≤ 10 minutes	≤ 20 minutes	≤ 30 minutes
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Easy	Intermediate	Difficult

Hidden Value Chili

Source: Recipe courtesy of the California Avocado Commission.

A vegetarian chili made with tofu, beans, veggies, and your choice of pumpkin or spinach!

Rating:
Prep Time:	10 minutes
Cook Time:	1 hours
Difficulty:	Easy

Nutrition Facts

Makes 8 servings
Amount Per Serving

Calories	172.5

Total Carbs	20.8 g

Dietary Fiber	7.7 g

Sugars	4.8 g

Total Fat	7.0 g

Saturated Fat	0.9 g

Unsaturated Fat	0.6 g

Potassium	136.7 mg

Protein	7.5 g

Sodium	388.9 mg

Dietary Exchanges 7.0 Fat, 1.7 Vegetables, 0.2 Meat, 0.6 Starch, 0.0 Lean Meat

See the Detailed Nutritional Analysis

Note: One or more ingredients from this recipe are not included in the nutritional analysis above. Either the ingredient is missing from our database or is listed as "optional" in the recipe.
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Servings

Ingredients

1.0
1 tbsp olive oil 1.0
1 cup fresh chopped onion 1.0
1 piece Tofu, firm, water pack, block or 1/5 piece 1.0
1 tbsp chili powder 2.0
2 tsp ground cumin 4.0
4 each large garlic cloves 16.0
16 oz Beans, kidney, red, canned 32.0
32 oz Tomatoes, chopped, choice, canned, FS 10.0
10 oz Spinach, frozen 1.0
1 pinch black pepper 1.0
1 pinch hot red pepper flakes 1.0
1 each fresh avocado

Directions

Heat a pan over medium-high heat and add the olive oil.
Saute the onions until translucent, then add crumbled tofu and brown slightly.
Add the chili powder, cumin, and the crushed garlic and stir for a minute or two.
Add the rest of the ingredients, turn heat to low, and simmer for an hour.
Add water if the mixture is too thick.
Top with chopped avocado.