• 4 cups cooked Pinto or Cranberry Beans, drained, rinsed and partially mashed
  • 12 corn tortillas
  • 1 tablespoon vegetable oil
  • 1-1/2 cups onion, chopped
  • 4 cloves garlic, minced
  • 1 (28-ounce) can tomatoes, undrained and chopped
  • 2 tablespoons chili powder
  • 1-1/2 teaspoon oregano
  • 1/2 teaspoon caraway seeds
  • 1/2 teaspoon cumin
  • 1/8 teaspoon cayenne pepper or 1/4 teaspoon black pepper
  • 1 (4-ounce) jar green chilies, chopped
  • 1 pound firm-style tofu, crumbled
  • 1-1/3 cups Monterrey Jack or Cheddar cheese, grated


  1. Toast tortillas on oven rack at 350°F for 10 minutes. Set aside.
  2. In a deep skillet, heat oil.
  3. Add onions and garlic, and sauté for 3 minutes.
  4. Add tomatoes and liquid, chili powder, oregano, caraway, cumin, and pepper.
  5. Bring mixture to a boil, reduce heat, and simmer for 15 minutes, stirring often. Remove from heat.
  6. Add beans, chilies, and tofu. Stir well.
  7. Spread a thin layer of bean mixture on the bottom of a large casserole or lasagna baking dish.
  8. Break the tortillas and spread half on top of the bean layer.
  9. Top with half of the remaining bean mixture.
  10. Layer remaining tortilla pieces, followed with the remainder of bean mixture.
  11. Sprinkle cheese on top. Cover tightly and bake at 375°F for 20 minutes.


Servings per recipe: 8
Serving size: 1/8 of casserole
Calories: 360
Carbohydrates: 42g
Fat: 12g
Cholesterol: 14mg
Protein: 19g
Fiber: 6g
Sodium: 240mg (570mg using canned beans)


2 starch/bread
2 lean meat
3/4 fruit
1 fat

Leave a Reply

Your email address will not be published. Required fields are marked *