Estimated Nutrition (whole recipe, rough)
Counts 10 of 12 ingredients — the other 2 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 10 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Avocado | 1 medium (150g) | 240 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Tofu | 100g firm | 76 |
| Onion | 1 medium (110g) | 44 |
| Tomato | 1 medium (123g) | 22 |
| Chili | 1 tsp (2.7g) | 8 |
| Cumin | 1 tsp ground (2.1g) | 8 |
| Spinach | 1 cup raw (30g) | 7 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Red Kidney Bean | not in our table | 0 |
| Pumpkin | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- =
- 1 Tbsp olive oil
- 1 Cup chopped onion
- 1 block firm tofu, crumbled
- 1 Tbsp chili powder
- 2 tsp ground cumin
- 4 cloves garlic, crushed
- 1 16 oz. can red kidney beans
- 2 16 oz. cans chopped tomatoes
- 1 16 oz. can pumpkin or 1 10 oz. package frozen chopped spinach
- Ground black pepper and red pepper flakes to taste
- Chopped avocado to top
- =
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.
Serve over brown rice or with crusty bread.
Top with chopped avocado.