Quick & Easy Tofu with Black Beans

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Portfolio Diet Score: 4.5 points per serving

  • Plant Protein: 3 points
  • Oils (MUFAs): 1.5 points

Nutrition Information

Calories505 kcalMonounsaturated Fat12.6 g
Protein32.6 gPolyunsaturated Fat8.8 g
Bean Protein10.9 gTotal Carbohydrate26.4 g
Soy Protein20.0 gDietary Fibre15.0 g
Fat25.4 gViscous Fibre0 g
Saturated Fat3.5 g
(1 serving – 400 g): 1/2 recipe

Quick & Easy Tofu with Black Beans

Difficulty: Beginner Prep Time 20 min Cook Time 15 min Total Time 35 mins Servings: 2 Calories: 505 kcal (per serving)

Description

Portfolio Diet Score: 4.5 points per serving

  • Plant Protein: 3 points
  • Oils (MUFAs): 1.5 points

Ingredients

Instructions

  1. Cut tofu into 1⁄4 inch thick squares. Pat each piece of tofu dry with the paper towel, and set aside.

  2. Heat a non-stick pan or cast iron skillet (can use a wok if one is available) over high heat.

  3. Turn down the heat to medium, and add 1 tbsp of oil to coat the pan.
    Cook tofu on both sides until lightly golden brown, approx. 5 mins. Turn off the heat, and transfer the tofu to a plate.

  4. Over medium heat, add 1 tbsp of oil, minced garlic, onion, chillies (if chosen to use), fermented black beans (also if chosen to use). Sauté until the onions become translucent, approx. 5 mins.

  5. Add the tofu, green beans/snow peas, and black beans to the pan to heat.

  6. In a separate small bowl mix the soy sauce, sesame oil, and pepper. Then add this to the pan and heat through (approx. 5 mins).

Keywords: Plant Protein, Oils (MUFAs)

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