Black beans and tofu simmered with tomato, pepper and onion into a chilli, over brown rice. Vegan, twenty-five minutes.
Rice is measured cooked; 180 g cooked is about 60 g dry.
- Ready in25 minutes
- Prep6 min
- Cook19 min
- Serves1
Ingredients
- 150 g black beans (cooked, or canned and drained)
- 150 g firm tofu
- 200 g tomatoes, chopped or crushed (canned)
- 80 g peppers (bell)
- 50 g onions
- 120 g brown rice (cooked weight)
- 6 g olive oil
Method
- Dice the onion and pepper. Press and cube the tofu. Drain and rinse the beans. Chop the tomatoes.
- Heat the olive oil in a pan over medium-high heat and fry the tofu for four minutes until golden. Set aside.
- Cook the onion and pepper for four minutes. Add a tablespoon of cumin and a pinch of chilli, then the tomatoes and beans, and simmer for eight minutes.
- Return the tofu, season, and serve over the rice.
What this plate gives you
The black beans and the tofu split the 47 g of protein, about 13 g and 26 g, and the beans and brown rice give 25 g of fibre, nearly the whole 28 g the Dietary Guidelines set for a 2,000-calorie day. At 719 calories it is 36 percent of that day, with 22 g of fat from the tofu and the oil. Fry the tofu cubes first and return them at the end so they hold their shape in the chilli; a tablespoon of cumin and a pinch of chilli are the spice.
Swaps
- Half the rice: 60 calories fewer.
- Kidney beans for half the black beans: the same numbers.
- A square of dark chocolate stirred in: 25 calories and a deeper sauce.
Keeping it
Chilli keeps four days in the fridge and is better on the second day; the tofu softens a little. It freezes for three months; thaw in the fridge overnight.
