Southwest Tofu & Black Bean Skillet Bowls

Hearty and vibrant bowls featuring seasoned tofu and black beans sautéed with colorful vegetables, served over fluffy brown rice and topped with fresh avocado and cheese.

• Prep: 10 min
• Cook: 15 min
• Total: 25 min
• Servings: 4
• Cuisine: American
• Difficulty: Easy
• Cost: $4.66/serving

Dietary

• Vegetarian
• Gluten-Free
• Nut-Free
• Egg-Free
• Pescatarian
• High-Protein
• High-Fiber

Tags

• quick
• healthy
• savory
• comfort food
• budget-friendly

Ingredients

• 1 tablespoon olive oil
• 1 yellow onion (medium, diced)
• 1 red bell pepper (large, diced)
• 2 clove garlic (minced)
• 1 package extra-firm tofu (20-ounce, pressed and crumbled)
• 2 can black beans (15-ounce, rinsed and drained)
• 1.5 cup frozen corn
• 2 teaspoon chili powder
• 1 teaspoon smoked paprika
• 0.5 teaspoon dried oregano
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper
• 0.25 cup vegetable broth
• 2 package microwaveable brown rice (8.8-ounce)
• 1 cup Monterey Jack cheese (shredded)
• 0.25 cup fresh cilantro (chopped)
• 1 lime (juiced)
• 1 avocado (large, diced)

Instructions

1. Heat olive oil in a large skillet over medium-high heat. Add the diced yellow onion and red bell pepper and cook for 4-5 minutes, until slightly softened.
2. Add the minced garlic and cook for 1 minute more, until fragrant.
3. Stir in the crumbled extra-firm tofu, rinsed black beans, frozen corn, chili powder, smoked paprika, dried oregano, salt, and black pepper. Cook for 5-7 minutes, stirring occasionally, until everything is heated through and well combined.
4. Pour in the vegetable broth and bring to a simmer, then cook for 2-3 minutes to allow the flavors to meld. Remove the skillet from heat.
5. While the skillet mixture is cooking, prepare the microwaveable brown rice according to package directions. Fluff with a fork.
6. To assemble the bowls, divide the cooked brown rice among 4 serving bowls. Top with the tofu and black bean mixture. Sprinkle with shredded Monterey Jack cheese, chopped fresh cilantro, and a squeeze of fresh lime juice.
7. Garnish each bowl with diced large avocado before serving.

Notes

Leftovers store well in an airtight container for up to 3 days. Reheat gently in the microwave or on the stovetop. For added creaminess, a dollop of plain Greek yogurt or sour cream would be a delicious addition at serving.

Nutrition (per serving)

• Calories: 624
• Protein: 32 g
• Carbohydrates: 66.8 g
• Fat: 23.5 g
• Fiber: 17.5 g
• Sodium: 625 mg
• Saturated Fat: 8.8 g
• Sugar: 7.5 g
• Cholesterol: 30 mg