A friend recently introduced me to this easy, affordable taco recipe, and I was hooked. Tofu and black beans are low-cost proteins that take little time to prepare. Adding salsa and spices makes a delicious taco filling and high in protein and gives you the energy to take on the day. Adding avocado adds healthy fats, while cilantro and lime brighten up the dish. Depending on preference, you can easily swap out the refried black beans with pinto beans – just look out for low-sodium options. Or, opt for dried beans that you rehydrate by soaking and boiling. This option is often the cheapest and most sodium friendly but does require planning ahead of time. Visit The Spruce Eats for dried bean cooking tips!
Black Bean Tofu Breakfast Taco
Active Time 20 min
Ready in 25 min
Makes 4 servings
524 calories per serving
Ingredients
- 1 tsp olive oil or other neutral oil (avocado, sunflower, canola, etc.) [Note: a quick spray of oil will save you some calories and the mess of cleaning your measuring spoons.]
- 16 oz firm or extra-firm tofu (pressed for at least 20 minutes)
- 16 oz can vegetarian refried black beans or rehydrated beans of your choice
- ½ cup salsa (store-bought or homemade)
- 8 corn tortillas
- 2 small avocados Or 1 jumbo avocado
- 1 bunch of cilantro
- 2 limes, quartered
- Garlic powder, onion powder, chili powder, salt, and pepper to taste
Preparation
- Heat the oil on medium-high heat in a pan.
- Crumble the block of tofu with your hands into the pan and season generously.
- Cook the tofu, stirring frequently, until it starts to brown.
- Add the refried black beans to the tofu and add a splash of water.
- Stir in the salsa and remove from heat.
- Warm corn tortillas on the stove or microwave.
- Assemble taco with tofu black bean mixture, extra salsa, avocado, cilantro, and lime.
Tips
- Serve with a side of chopped peppers or carrots for more vegetables and crunch!
- Add tajin or your other favorite seasoning on top for extra spice.
Budget
$1.95 per serving
All items are SNAP eligible
Nutrition
1 serving of fruit (from avocado) / ½ serving of vegetable (from salsa) / 29g of protein
Storage
The tofu black bean mixture can stay good in the fridge for up to three days in an air-tight container. Do not heat corn tortillas until you are ready to eat them.
By Ilana Issula
