Craving the vibrant, bustling energy of a Mexico City market in a bowl? Look no further! This incredible plant-powered protein bowl is your ticket to a fast, flavorful, and seriously satisfying meal. We’re talking spicy tofu, hearty black beans, and sweet corn, all coming together in under 15 minutes. It’s healthy, incredibly budget-friendly, and packed with the kind of bold flavors that will transport you straight to the heart of Mexico. Get ready to make this your new weeknight favorite!
Ingredients
• 1/2 block (7 oz / 200g) firm tofu, diced small
• 1 scallion, chopped
• 1 tablespoon (15 ml) olive oil
• 1/2 cup (75g) frozen peas
• 1/2 cup (80g) frozen or canned corn kernels
• 1/2 teaspoon chili powder
• 2 cups (15 oz can / 425g) black beans, drained and rinsed
• 2 corn tortillas
• Hot sauce, to taste
Instructions
1. In a medium skillet or pan, heat the olive oil over medium-high heat. Add the diced tofu and chopped scallion, cooking for 2-3 minutes until the tofu begins to brown slightly.
2. Stir in the peas, corn, and chili powder. Continue to cook for another 1-2 minutes, stirring frequently to combine the flavors.
3. Reduce the heat to medium-low and add the drained and rinsed black beans. Cook for 4-5 minutes, stirring occasionally, until everything is heated through.
4. To serve, place one corn tortilla in the bottom of each of two bowls. Spoon the tofu and bean mixture evenly over the tortillas. Finish with a generous drizzle of your favorite hot sauce.
Nutritional Information
• Serves: 2
• Cost Per Recipe: ~$3.50
• Approximate values per serving (1 bowl)
• Calories: 436
• Protein: 21g
• Fat: 11g
• Carbohydrates: 64g
• Fiber: 18g
• Sugar: 9g
• Sodium: 232mg
Pro Tips
• for the Perfect Bowl
• For a firmer, crispier texture, press your tofu for at least 15 minutes before dicing. Wrap the block in paper towels and place something heavy on top.
• Briefly toast the corn tortillas in a dry skillet or directly over a gas flame for a few seconds per side for extra flavor and a slight crunch.
• Elevate your bowl with fresh garnishes like chopped cilantro, a squeeze of lime juice, diced avocado, or a dollop of vegan sour cream.
FAQ
Q: What can I use instead of tofu in this recipe
A: If you’re not a fan of tofu or have a soy allergy, you can easily substitute it. Try using one can of chickpeas (garbanzo beans), lentils, or a plant-based ground like crumbled tempeh. Simply add them at the same step as the tofu and adjust cooking time as needed.
Q: How can I add more protein to this vegetarian bowl
A: This bowl is already packed with 21g of protein from tofu and black beans. To boost it even further, consider serving the mixture over a bed of cooked quinoa instead of a tortilla, or top it with a sprinkle of toasted pumpkin seeds (pepitas).
Q: Can I meal prep this Mexican protein bowl for later
A: Absolutely! This recipe is perfect for meal prep. Cook the tofu and bean mixture as directed and store it in an airtight container in the refrigerator for up to 4 days. Reheat and assemble with fresh tortillas and your favorite toppings when you’re ready to eat.
Q: Is this recipe gluten-free
A: Yes, this recipe can easily be made gluten-free. Corn tortillas are naturally gluten-free, but always double-check the packaging to ensure they are certified gluten-free and not a corn/wheat blend. All other ingredients in the recipe are naturally free of gluten.
