Black Bean and Tofu in Instant Pot

Name: Black Bean and Tofu in Instant Pot
Prep time: 5 min
Cook time: 10 min
Total time: 15 min
Ingredients: 1 tablespoon olive oil; 2 tablespoon salsa; 2 teaspoons garlic powder (replace with chaat masala); ½ teaspoon sea salt; 1 teaspoon chili powder; 2 teaspoons cumin; 1 block extra firm tofu – pressed and diced into 1″ pieces; ¾ cup water; 1 15-ounce can black beans – drained; 1 cup fresh, frozen, or canned corn; salt and pepper – to taste

3 steps

Prep:5minCook:10min

If you’re looking for a quick and healthy meal, look no further than a Black Bean and Tofu recipe. This low-calorie, the high-protein recipe is perfect for vegans and vegetarians and is ready in just 15 minutes using an Instant Pot. The protein-packed tofu and black beans make for a delicious, nutritious meal that’s packed with flavor. Enjoy bursts of vegetables in every bite with this flavorful casserole that takes just 5 minutes to prepare and 10 minutes to cook. With its low calories and high-protein content, this vegan dish proves you don’t have to sacrifice nutrition to achieve a tasty meal. Easy to make a low-calorie, high-protein recipe for any meal or even a quick snack. This recipe utilizes Instant Pot. It has 361 calories per serving and provides about 20 grams of protein. You can eat it as a meal or as an appetizer (less serving size).

Updated at: Thu, 17 Aug 2023 03:17:41 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

Low

Nutrition per serving

Calories322.5 kcal (16%)

Total Fat13 g (19%)

Carbs28.8 g (11%)

Sugars2.4 g (3%)

Protein21.9 g (44%)

Sodium931.7 mg (47%)

Fiber9.5 g (34%)

% Daily Values based on a 2,000 calorie diet

Ingredients

3 servings

1 tablespoonolive oil

2 tablespoonsalsa

2 teaspoonsgarlic powder

replace with chaat masala

½ teaspoonsea salt

1 teaspoonchili powder

2 teaspoonscumin

1 blockextra firm tofu

pressed and diced into 1′′ pieces

¾ cupwater

1 x 15 ouncecan black beans

drained

1 cupcorn

fresh, frozen, or canned

salt

pepper

to taste

Instructions

Step 1

Turn on your Instant pot to the sauté function, and add the oil.

Instant PotSaute

Step 2

Add 3/4 cup water. Add the garlic powder, salt, chili powder, salsa, and cumin. Give a quick stir, then add the tofu. Toss the tofu with the spices for 2 minutes.

Instant PotSoup / Broth

Step 3

Add everything else but the salt, pepper, and toppings. Stir, and lock your pressure cooker’s lid. Bring to high pressure for 8 minutes, then do a natural release (10-15 minutes).

Instant PotBean / Chili

View on ValleyForgeWMC.com/recipes

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