Makes approximately 4 servings ⋅ Adapted from the Mayo Clinic 


  • 1 tablespoon olive oil
  • 1 small yellow onion, chopped (approximately 1/2 cup)
  • 12 ounces extra-firm tofu, cut into small pieces
  • 2 cans (14 ounces each) of diced tomatoes with no added salt
  • 1 can (14 ounces) kidney beans with no salt added, rinsed and drained
  • 1 can (14 ounces) black beans with no salt added, rinsed and drained
  • 3 tablespoons chili powder
  • 1 tablespoon oregano
  • 1 tablespoon chopped fresh cilantro (fresh coriander)



  1. In a soup pot, heat the olive oil over medium heat. Add the onions and saute until soft and translucent, about 6 minutes.
  2. Add the tofu, tomatoes, beans, chili powder, and oregano. Bring to a boil.
  3. Reduce heat and simmer for at least 30 minutes.
  4. Remove from the heat and stir in cilantro. Ladle into individual bowls and serve immediately.

Nutritional Facts: Serving Size 2 cups – Calories per serving 314, Protein 19g, Carbohydrate 46g, Fat 6g