Mexican Tofu Bowl
570
Calories
33g
Protein
60g
Carbs
26g
Fat
Tofu seared and served over cooked brown rice with black beans and bright aromatics.
Kcal 570 · Protein 33 g · Carbs 60 g · $ 4.00 per serving
Protein 33g · Carbs 60g · Fat 26g
15 min
Prep
14 min
Cook
$ 4
Per Plate
570
Calories
What You Need
One plate is the amount the calories and protein above are for.
- 10 oz tofu, cut into 1-inch pieces
- 1/4 cup cooked brown rice
- 1/2 cup black beans
- 1 cup cooked spinach (from 10 oz raw, one bag)
- 1.5 cups cooked summer squash (from about 2 cups raw diced)
- 1 tsp cumin
- 2 cloves garlic, minced
- 1/2 lime, sliced
- 1/4 cup cilantro, roughly chopped
- 1 tbsp olive oil
- 20 oz tofu, cut into 1-inch pieces
- 1/2 cup cooked brown rice
- 1 cup black beans
- 2 cups cooked spinach (from 20 oz raw, 2 bags)
- 3 cups cooked summer squash (from about 4 cups raw diced)
- 2 tsp cumin
- 4 cloves garlic, minced
- 1 lime, sliced
- 1/2 cup cilantro, roughly chopped
- 2 tbsp olive oil
- 40 oz tofu, cut into 1-inch pieces
- 1 cup cooked brown rice
- 2 cups black beans
- 4 cups cooked spinach (from 40 oz raw, 4 bags)
- 6 cups cooked summer squash (from about 8 cups raw diced)
- 4 tsp cumin
- 8 cloves garlic, minced
- 2 lime, sliced
- 1 cup cilantro, roughly chopped
- 4 tbsp olive oil
- 60 oz tofu, cut into 1-inch pieces
- 1 1/2 cups cooked brown rice
- 3 cups black beans
- 6 cups cooked spinach (from 60 oz raw, 6 bags)
- 9 cups cooked summer squash (from about 12 cups raw diced)
- 6 tsp cumin
- 12 cloves garlic, minced
- 3 lime, sliced
- 1 1/2 cups cilantro, roughly chopped
- 6 tbsp olive oil
- 80 oz tofu, cut into 1-inch pieces
- 2 cups cooked brown rice
- 4 cups black beans
- 8 cups cooked spinach (from 80 oz raw, 8 bags)
- 12 cups cooked summer squash (from about 16 cups raw diced)
- 8 tsp cumin
- 16 cloves garlic, minced
- 4 lime, sliced
- 2 cups cilantro, roughly chopped
- 8 tbsp olive oil
Before You Start
Press and cube the tofu, drain and rinse the black beans, dice the summer squash, rinse the spinach, and mince the garlic.
How To Make It
- Season the tofu, warm the olive oil in a pan over medium high, and sear, turning, 5 to 6 minutes, until golden and crisp on the edges, then set it aside.
- Add the summer squash and cook, 4 to 5 minutes, until tender and lightly golden.
- Add the black beans and cumin and cook, 3 to 4 minutes, until the beans are hot and steaming.
- Add the spinach and garlic and cook, 1 to 2 minutes, until the spinach wilts and the garlic is fragrant, then return the tofu and toss.
- Finish with the lime and cilantro off the heat, spoon over the cooked rice, and serve.
Fix It: If it tastes flat, add a squeeze more lime and a pinch of salt to lift the beans and tofu.
Air Fryer
- Heat the air fryer to 380F.
- Add the ingredients you would cook on the stove or in the oven in a single layer, without crowding the basket.
- Cook for about 14 minutes, shaking the basket halfway, until cooked through and lightly crisp.
- Let it rest a minute, then finish and plate the dish as written in the steps above.
Microwave
- Add the ingredients you would cook together to a microwave safe bowl along with their liquid.
- Cover loosely and microwave in one minute bursts, stirring between each, until hot through.
- Let it stand for a minute, then finish and plate the dish as written in the steps above.
Nutrition Per Serving
- Calories570
- Protein33g
- Carbs60g
- Fat26g
- Fiber15g
- Sodium65mg
Bonus Benefits
- A Healthy Weight
- Eating Well
- Steady Energy
- Mood Support
- Blood Sugar
Reported to quietly support, as I've found in my research.
Chef's Wisdom:
Lime: vitamin C, reported to brighten a dish without salt.
Lime: vitamin C, reported to brighten a dish without salt.
Tools For This Recipe
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