Black Bean and Tofu Hash

Name: Black Bean and Tofu Hash
Prep time: 3 min
Cook time: 10 min
Total time: 13 min
Cuisine: Mexican, Latin American, American
Ingredients: 1/2 tablespoon extra virgin olive oil; 1 clove garlic; 14 to 16 ounces extra firm tofu, drained; 1 tablespoon chili powder; 1/2 teaspoon ground cumin; Dash of cayenne pepper, or to taste; 1/4 teaspoon salt; 1/4 teaspoon ground pepper; 2 tablespoons water; 15 ounce can black beans; 1/2 chopped cilantro

1 step

Prep:3minCook:10min

Low-fat healthy breakfast. This is from a book by David Ludwig, MD. PHD. Available On Kindle.

Updated at: Thu, 17 Aug 2023 06:40:16 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

Low

Nutrition per serving

Calories218.6 kcal (11%)

Total Fat7.6 g (11%)

Carbs21.7 g (8%)

Sugars0.8 g (1%)

Protein16.8 g (34%)

Sodium616.4 mg (31%)

Fiber9.4 g (34%)

% Daily Values based on a 2,000 calorie diet

Ingredients

4 servings

½ tablespoonextra virgin olive oil

1clove garlic

14 ouncesextra firm tofu

drained

1 tablespoonchili powder

½ teaspoonground cumin

cayenne pepper

or to taste

¼ teaspoonsalt

¼ teaspoonground pepper

2 tablespoonswater

15 ouncecan black beans

0.5cilantro

chopped

Instructions

Step 1

Heat oil in large skillet over medium heat, add garlic. Crumble in tofu and sprinkle with spices. Sauté for 2-3 minutes. Add water, stirring to allow tofu to absorb the seasonings and water. Stir in black beans and sauté for 2-3 minutes more. Add cilantro and adjust seasonings to taste.

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