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Hello! I’m Anjali. I’m a board certified health coach, wife, mom and food lover from the SF Bay area (now living in Ann Arbor, MI!); with a passion for delicious food and a desire to make healthy eating easy, tasty and fun! Learn more about me here and stay for a while!

Anjali See what I'm eating this week

Southwestern Tofu Scramble with Black Beans

This week, I was trying to figure out the best way to use this block of tofu I had sitting in my fridge, since I had no other Asian ingredients to go along with it! And then it hit me: make a tofu scramble.

Back in the day, the husband was skeptical of tofu “scrambles” because he thought the tofu was too “mushy,” and wouldn’t taste food. Fast forward over 10 years later and when I told him I was making a tofu scramble, he said, “Oh nice! Sounds good.” How times have changed 🙂

This scramble is super healthy, packed with protein and fiber from the black beans, tofu and veggies; but it also tastes like a delicious, spicy taco or wrap filling. Layla called it “enchiladas” haha! You can use this scramble in so many ways – you just have to add cheese and salsa!:

  • As a topping for nachos
  • As a filling for tacos
  • As a filling for a wrap
  • Or just on its own topped with shredded cheese!

The Ingredients

  • 2 tsp extra virgin olive oil
  • 1 14-ounce package extra firm water-packed tofu, rinsed and crumbled
  • 3/4 cup frozen corn
  • 2 yellow bell peppers, diced
  • 1 red onion, diced
  • 1 box of baby spinach, shredded
  • 1 15oz can of black beans, rinsed and drained
  • 3 tsp chili powder
  • 2 tsp ground cumin
  • 1/2-3/4 tsp salt
  • 2 tsp taco seasoning
  • 4 green onions, sliced (use for topping)
  • 2 tomatoes, diced (use for topping)
  • Shredded Mexican cheese blend (2 tbsp per serving, as a topping)
  • Prepared salsa (2 tbsp per serving, as a topping)

 

The Directions

  1. Heat oil in a large nonstick skillet over medium heat.
  2. Add onions, peppers and tofu, and cook – stirring until the tofu begins to brown. Add corn and all of the spices. Cook 5-10 minutes.
  3. Add the black beans, spinach and salt. Cook 5-10 minutes.
  4. Top with green onions, tomatoes, cheese and salsa: serve in a wrap, as soft tacos, as a topping for nachos, or enjoy on its own!

tofu scramble

This recipe is gluten free, and vegan (if you omit the cheese). If you use it as a filling for a wrap or a taco, just add ~100 calories to the total nutritional info below! Layla loved this recipe and had it 3 nights in a row for dinner – so it’s definitely kid friendly too!

Southwestern Tofu Scramble with Black Beans

Nutritional Info Per Serving: 156.5 Calories, 6.1g Fat (2.4g Saturated), 364.9mg Sodium, 15g Carbs, 4.6g Fiber, 1g Sugar, 12g Protein

Ingredients

  • 2 tsp extra virgin olive oil
  • 1 14-ounce package extra firm water-packed tofu, rinsed and crumbled
  • 3/4 cup frozen corn
  • 2 yellow bell peppers, diced
  • 1 red onion, diced
  • 1 box of baby spinach, shredded
  • 1 15oz can of black beans, rinsed and drained
  • 3 tsp chili powder
  • 2 tsp ground cumin
  • 1/2-3/4 tsp salt
  • 2 tsp taco seasoning
  • 4 green onions, sliced (use for topping)
  • 2 tomatoes, diced (use for topping)
  • Shredded Mexican cheese blend (2 tbsp per serving, as a topping)
  • Prepared salsa (2 tbsp per serving, as a topping)

Instructions

  1. Heat oil in a large nonstick skillet over medium heat.
  2. Add onions, peppers and tofu, and cook - stirring until the tofu begins to brown. Add corn and all of the spices. Cook 5-10 minutes.
  3. Add the black beans, spinach and salt. Cook 5-10 minutes.
  4. Top with green onions, tomatoes, cheese and salsa: serve in a wrap, as soft tacos, as a topping for nachos, or enjoy on its own!

Notes

1 serving: 1/8 of the mixture, 2 tbsp cheese, 2 tbsp salsa, tomatoes and green onions

https://www.pickyeaterblog.com/southwestern-tofu-scramble-with-veggies-and-stewed-black-beans/

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3 responses to “Southwestern Tofu Scramble with Black Beans”

  1. Love your blog it is very helpful!

    I was just wondering…

    I am a college student and this year I don’t have to resort to eating dining hall food, which I am very happy about because I am a picky eater. I was just wondering if you had any quick easy recipes that I could easily use throughout the week in different ways. I probably won’t want to cook every night (laziness lol) and I probably won’t have the time. Also if you have any quick easy Indian recipes that would be great, sometimes you miss that home cooking.

    Thanks!

    • Hi Monica, thanks for your comment! I totally have some quick and easy ideas for you that are healthy recipes, but won’t take much time to make and will definitely give you leftovers that you can reheat later on in the week. I’ll be posting on that very soon – so stay tuned! Let me know if you have any other questions – happy to help in any way I can!

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