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Breakfast

Tofu & Black Bean Breakfast Bowl

TIME

30 min

DIFFICULTY

Easy

SERVINGS

4

CALORIES

492 kcal

CARBS

38.5 g

PROTEIN

35.6 g

FAT

25.6 g

Z Tofu & Black Bean Breakfast Bowl

About this recipe

Tofu originated in China, where it became an enduring part of the culinary tradition. This modern breakfast bowl brings crumbled tofu together with black beans, vegetables, avocado, and lime, combining a Chinese staple with flavors inspired by the Americas.

WHY YOU’LL LOVE IT

Crumbled tofu and black beans make a substantial, entirely plant-based breakfast. Smoked paprika, cumin, and lime bring warm, smoky flavor with a fresh finish. Creamy avocado contrasts with the savory scramble and colorful vegetables.

Ingredients

Makes 4 servings. Divide the cooked mixture and avocado evenly among 4 bowls; nutrition information is per serving.

  • Plain firm or extra-firm tofu, drained and patted dry (600 g before cooking; choose a product providing approximately 17 g protein per 100 g to match the nutrition estimate)
  • Canned black beans, drained and rinsed (400 g drained weight; approximately 2 cans of 15 oz / 425 g each, depending on drained yield)
  • 1 tbsp extra-virgin olive oil (15 ml / about 13.5 g)
  • 1 small onion, diced (100 g)
  • Red bell pepper, seeded and diced (200 g)
  • 2 garlic cloves, minced (6 g)
  • Tomatoes, diced (300 g)
  • 1 tsp ground cumin (about 2.1 g)
  • 1 tsp smoked paprika (about 2.3 g)
  • ½ tsp ground turmeric (about 1.5 g)
  • ¼ tsp salt (1.5 g)
  • ¼ tsp freshly ground black pepper (about 0.6 g)
  • 2 tbsp fresh lime juice (30 ml)
  • Avocado flesh, diced or sliced just before serving (200 g, weighed without skin or pits)

Preparation

  1. Drain the tofu and pat it thoroughly dry. Weigh 600 g, then crumble it into bite-sized pieces with your hands or a fork. Drain and rinse the black beans, then measure 400 g drained weight.
  2. Heat the olive oil in a large nonstick skillet over medium heat. Add the onion and bell pepper. Cook for 5–6 minutes, stirring occasionally, until softened.
  3. Add the garlic, cumin, smoked paprika, and turmeric. Stir for about 30 seconds, until fragrant.
  4. Add the crumbled tofu, salt, and black pepper. Cook for 6–8 minutes, stirring and turning gently, until heated through and any excess moisture has evaporated. Leave some larger curds for texture.
  5. Add the diced tomatoes and black beans. Cook for another 5–7 minutes, stirring occasionally, until the tomatoes soften and the beans are hot. Allow excess tomato liquid to evaporate so the mixture remains moist rather than soupy.
  6. Remove from the heat and stir in the lime juice.
  7. Divide the cooked mixture evenly among 4 bowls. Top each bowl with 50 g of avocado flesh and serve warm.

Tips

  • Choose plain firm or extra-firm tofu rather than silken tofu for a scramble that holds its texture.
  • Check the tofu’s nutrition label. Firmness names are not standardized, and protein content can differ substantially between brands.
  • Use a wide skillet to help moisture evaporate. If necessary, cook in two batches using half of each cooking ingredient per batch.
  • Measure the beans after draining and rinsing; canned weight includes liquid that is not used in the recipe.
  • Cut the avocado immediately before serving and add it after cooking to preserve its creamy texture.

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