Name: Pan-Seared Tofu with Black Beans and Rice
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Yield: 1 serving
Ingredients: 8 oz firm tofu; 0.5 cup canned black beans; 0.13 cup brown rice; 2 tbsp nutritional yeast; 0.25 cup plain non-fat Greek yogurt; 0.5 cup red bell pepper; 0 tsp extra virgin olive oil; 1 tbsp low sodium tamari; 0.25 tsp garlic powder; 0.25 tsp smoked paprika; 0.25 tsp sea salt; 0.25 tsp black pepper

Pan-Seared Tofu with Black Beans and Rice

This is an example of a meal that Solin would create to include in your personalized meal plan.

YOUR SOLIN GENERATED RECIPE

Pan-Seared Tofu with Black Beans and Rice

Crispy pan-seared tofu cubes served over a bed of hearty black beans and brown rice, finished with a zesty dollop of Greek yogurt and vibrant bell peppers.

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NUTRITION

Protein

56.1g

Fat

21.8g

Carbs

45.2g

SERVINGS

1 serving

INGREDIENTS

8 oz firm tofu

0.5 cup canned black beans

0.13 cup brown rice

2 tbsp nutritional yeast

0.25 cup plain non-fat Greek yogurt

0.5 cup red bell pepper

0 tsp extra virgin olive oil

1 tbsp low sodium tamari

0.25 tsp garlic powder

0.25 tsp smoked paprika

0.25 tsp sea salt

0.25 tsp black pepper

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PREPARATION

1
Press the tofu for 10 minutes to remove excess water then cut into 1-inch cubes.
2
In a small bowl combine the nutritional yeast, garlic powder, smoked paprika, sea salt, and black pepper.
3
Toss the tofu cubes in the spice mixture until evenly coated.
4
Heat the olive oil in a non-stick skillet over medium-high heat and sear tofu until golden and crispy on all sides.
5
Add the chopped red bell pepper to the skillet for the last 3 minutes of cooking.
6
In a separate bowl or small pot, warm the cooked brown rice, black beans, and tamari together.
7
Plate the rice and bean mixture, top with the seared tofu and peppers, and finish with a dollop of Greek yogurt.