Tofu and black bean tacos
Easy, healthy and quick tofu taco recipe. Perfect for people just starting out cooking with tofu who need a healthy, quick and affordable meal.
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Servings: 4
Calories: 277kcal
Ingredients
- 1 package extra firm tofu
- 1 tbsp oil
- ½ large red or white onion (diced)
- 2 tbsp soy sauce
- 1 tbsp nutritional yeast
- 2 tsp chili powder
- 2 tsp cumin
- 1 tsp smoked paprika
- 1 tsp onion powder
- 2 tsp garlic powder
- Salt to taste
- 16 oz can of black beans - drained and rinsed
- ½ cup of salsa
- If you don't have all of the seasonings, you can just substitute for a packet of taco seasoning.
Instructions
- Drain the tofu and gently squeeze out excess water from the tofu in the sink. It's ok if it crumbles a little
- Heat up a skillet on medium heat with 1 TBL of oil for 1 minute
- Add the diced onions and a sprinkle of salt and saute for 3 minutes or until onions are golden brown and translucent
- Crumble in the tofu and break it up into small pieces that resemble ground beef
- Add 2 TBL soy sauce, 2 tsp chili powder, 2 tsp cumin, 1 tsp smoked paprika, 1 tsp onion powder, 2 tsp garlic powder and salt to taste.
- Stir well to make sure the tofu soaks up all of the seasonings and to let the tofu cook for 5 minutes to allow some of the water to cook out of the tofu
- Add ½ of a cup of prepared salsa and the can of drained and rinsed black beans
- Cook for another 5-8 minutes, until everything is warmed through and seasoned well and you've cooked off a lot of the liquid to get your desired consistency.
- Set your oven to broil on high
- Spread the taco mixture out on a lined baking sheet and broil on high for 5 minutes
- Stir the mixture to expose more parts of the tofu to the flame and broil for another 5 minutes.
- Stir the mixture one more time and broil one more time for 5 minutes.
- Add more salt if needed
- Serve with guacamole, salsa, vegan sour cream and cheese on
Video
Notes
Substitute all the spices for a packet of taco seasoning if you don't have all of the spices on hand.
Serve with your favorite toppings. The toppings really bring the whole taco together.
The directions and seasonings above are slightly adjusted from the recipe video. I added an extra step of broiling the taco mixture to firm up the tofu texture a little bit.
Nutrition
Nutrition Facts
Tofu and black bean tacos
Amount per Serving
Calories
277
% Daily Value*
Fat
7
g
11
%
Saturated Fat
1
g
6
%
Trans Fat
1
g
Sodium
816
mg
35
%
Potassium
796
mg
23
%
Carbohydrates
36
g
12
%
Fiber
12
g
50
%
Sugar
3
g
3
%
Protein
21
g
42
%
Vitamin A
719
IU
14
%
Vitamin C
2
mg
2
%
Calcium
93
mg
9
%
Iron
5
mg
28
%
* Percent Daily Values are based on a 2000 calorie diet.
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The nutritional information on this website is only an estimate and is provided for convenience and as a courtesy only. The accuracy of the nutritional information for any recipe on this site is not guaranteed. It should not be used as a substitute for a professional nutritionist’s advice.