Tofu, Quinoa & Black Bean Scramble

The things I look for the most in weeknight meals are simplicity, nutrition, and flavor. This recipe hits the mark on all three! It’s incredibly tasty, protein packed, warmly spiced and cooked in one pan. Added bonus, it’s so versatile! You could have it with toast as breakfast, serve it with a salad and fresh avocados for lunch or dinner.

I love adding incorporating grains, in this case quinoa, into my one pot scrambles because not only is it healthy, it makes your meal heartier. Of course any scramble can be seasoned in many ways. I chose a few basic veggies like onions and zucchini and also black beans to up that comfort factor; along with power packed flavors from garlic, turmeric and cumin. Feel free to play around with whatever grains, or beans you have available.

Ingredients:
serves ~4
1 15oz block extra firm tofu (pressed between paper towels to remove excess liquid, then crumbled)
1/2 cup black beans (I used canned/pre cooked. drained)
1 cup quinoa, cooked
1 medium red onion, chopped
1 small tomato, chopped
1 zucchini, chopped
1 handful baby spinach
3 cloves garlic, minced
1/2 cup fresh cilantro, chopped
1 tsp cumin powder
1 tsp turmeric powder
1 tbsp lemon juice
2 tbsp canola oil
1 tsp coarse salt

Method:
Place 1/2 cup quinoa with 1 cup water in a saucepan over high heat. Bring this to a boil. Now drop the heat to low, making sure the liquid is at a mild simmer. Cover the pot and cook for 15 minutes, or until all the water is absorbed and the quinoa has plumped up. Remove from heat, let it rest for 5 minutes. Fluff it up with a fork gently, and set this cooked quinoa aside to cool.

Measure the needed black beans from the can, drain, wash them well, and set aside.

Prep the tofu by squeezing the block between two paper towels, gently. Slowly squeeze out any excess liquid little by little. Crumble the tofu using your hands. Set aside.

Heat a non stick pan over medium heat with 2 tbsp canola oil. Add in chopped garlic, chopped onions and half of the cilantro. Saute for about 5 minutes until the onions begin to soften.

Then add both cumin and turmeric powders. Cook for an additional 2 minutes.

Add in chopped tomatoes, crumbled tofu, washed black beans, chopped spinach and zucchini one after the other. Sprinkle 1 tsp salt, and toss this together thoroughly. Let the mixture cook on medium-high heat for about 10 minutes. Make sure you gently toss them around every few minutes to make sure everything cooks evenly.

Now toss in the cooked and cooled quinoa and mix together. Increase the heat to high. And stir fry/toss around to let any excess moisture dissipate, and develop some crunchy bits of tofu and quinoa! This is the best part. Do this for another 10 minutes or so.

Sprinkle remaining fresh cilantro, squeeze that lemon juice, and serve hot!

Tofu, Quinoa & Black Bean Scramble

Serves: 4

Nutrition facts: 200 calories 20 grams fat

Rating: 5.0/5

( 1 voted )

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Ingredients

1 15oz block extra firm tofu (pressed between paper towels to remove excess liquid, then crumbled)
1/2 cup black beans (I used canned/pre cooked. drained)
1 cup quinoa, cooked
1 medium red onion, chopped
1 small tomato, chopped
1 zucchini, chopped
1 handful baby spinach
3 cloves garlic, minced
1/2 cup fresh cilantro, chopped
1 tsp cumin powder
1 tsp turmeric powder
1 tbsp lemon juice
2 tbsp canola oil
1 tsp coarse salt

Instructions

Method:
Place 1/2 cup quinoa with 1 cup water in a saucepan over high heat. Bring this to a boil. Now drop the heat to low, making sure the liquid is at a mild simmer. Cover the pot and cook for 15 minutes, or until all the water is absorbed and the quinoa has plumped up. Remove from heat, let it rest for 5 minutes. Fluff it up with a fork gently, and set this cooked quinoa aside to cool.

Measure the needed black beans from the can, drain, wash them well, and set aside.

Prep the tofu by squeezing the block between two paper towels, gently. Slowly squeeze out any excess liquid little by little. Crumble the tofu using your hands. Set aside.

Heat a non stick pan over medium heat with 2 tbsp canola oil. Add in chopped garlic, chopped onions and half of the cilantro. Saute for about 5 minutes until the onions begin to soften.

Then add both cumin and turmeric powders. Cook for an additional 2 minutes.

Add in chopped tomatoes, crumbled tofu, washed black beans, chopped spinach and zucchini one after the other. Sprinkle 1 tsp salt, and toss this together thoroughly. Let the mixture cook on medium-high heat for about 10 minutes. Make sure you gently toss them around every few minutes to make sure everything cooks evenly.

Now toss in the cooked and cooled quinoa and mix together. Increase the heat to high. And stir fry/toss around to let any excess moisture dissipate, and develop some crunchy bits of tofu and quinoa! This is the best part. Do this for another 10 minutes or so.

Sprinkle remaining fresh cilantro, squeeze that lemon juice, and serve hot!

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How did it go with my recipe? Tag me on Instagram at @SupriyaRamanKitchen

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