Tofu & Black Bean Quinoa Bowls

A flavor-packed, easy-to-make bowl featuring seasoned tofu and black beans, served over fluffy cilantro-lime quinoa with fresh bell pepper and creamy avocado, perfect for a high-protein, quick meal.

• Prep: 15 min
• Cook: 15 min
• Total: 30 min
• Servings: 5
• Cuisine: Mexican
• Difficulty: Easy
• Cost: $2.89/serving

Dietary

• Vegetarian
• Gluten-Free
• Dairy-Free
• Nut-Free
• Egg-Free
• Pescatarian
• High-Fiber
• Low-Fat
• Low-Sugar

Tags

• quick
• healthy
• savory
• fresh
• stir-fry
• comfort food

Ingredients

• 14 ounce extra-firm tofu (pressed and cubed)
• 2 can black beans (rinsed and drained)
• 1 cup quinoa (rinsed)
• 1.75 cup vegetable broth
• 1 red bell pepper (diced)
• 0.5 yellow onion (finely chopped)
• 1 tablespoon olive oil
• 2 teaspoon chili powder
• 1 teaspoon smoked paprika
• 0.5 teaspoon garlic powder
• 0.25 teaspoon onion powder
• 0.75 teaspoon salt
• 0.25 teaspoon black pepper (freshly ground)
• 1 lime (juiced)
• 0.5 cup fresh cilantro (chopped)
• 1 avocado (diced)
• 0.5 cup salsa (store-bought)

Instructions

1. In a medium saucepan, combine the rinsed quinoa and vegetable broth. Bring to a boil over high heat, then reduce heat to low, cover, and simmer for 15 minutes, or until all liquid is absorbed and quinoa is fluffy. While the quinoa cooks, prepare the remaining ingredients.
2. While quinoa cooks, heat olive oil in a large skillet over medium-high heat. Add the diced yellow onion and red bell pepper and cook for 3-4 minutes until slightly softened.
3. Add the cubed extra-firm tofu, chili powder, smoked paprika, garlic powder, onion powder, 1/2 teaspoon salt, and 1/4 teaspoon black pepper to the skillet. Cook, stirring occasionally, for 5-7 minutes, until the tofu is lightly browned and seasoned.
4. Stir in the rinsed and drained black beans to the tofu mixture and cook for another 2 minutes, until heated through.
5. Once the quinoa is cooked, remove from heat. Stir in the lime juice and chopped fresh cilantro, along with the remaining 1/4 teaspoon salt. Fluff with a fork.
6. To assemble the bowls, divide the cilantro-lime quinoa among 5 bowls. Top with the seasoned tofu and black bean mixture, diced avocado, and a dollop of salsa. Serve immediately.

Notes

Leftovers store well in airtight containers for up to 3 days. Reheat gently in the microwave or on the stovetop. For extra convenience, prepare the quinoa ahead of time.

Nutrition (per serving)

• Calories: 493
• Protein: 24.1 g
• Carbohydrates: 67.1 g
• Fat: 15 g
• Fiber: 15.3 g
• Sodium: 1443 mg
• Saturated Fat: 1.5 g
• Sugar: 7.8 g