Black Bean, Smoked Tofu and Avocado Burrito Bowl
22 min 1 serving 780 kcal · 47.5 g proteinLevel: Beginner
The nutritionist's note
780 kcal and 47 g of protein: 24 g from the smoked tofu, 16 g from the black beans. The pulse and the rice complement each other on their limiting amino acids. 17 g of fibre and 7.5 mg of non-heme iron, with the raw tomato and lime as vitamin C sources. 0 µg of B12: no fortified ingredient here.
Ingredients
1 serving
- black beans180 g
- smoked tofu150 g
- long-grain rice45 g
- avocado60 g
- sweet corn60 g
- tomato80 g
- red onion40 g
- lime juice15 ml
- olive oil4 g
- cumin and smoked paprika4 g
- fresh coriander10 g
Method
- 1
Rinse the rice (45 g) and cook it for 15 minutes in boiling salted water, then let it swell for 5 minutes off the heat.
- 2
Cut the smoked tofu (150 g) into 1.5 cm cubes and pat them dry.
- 3
Brown them for 6 minutes in a pan with 4 g of olive oil, along with the cumin and smoked paprika (4 g), without stirring too early.
- 4
Drain and rinse the black beans (180 g), add them to the pan with 3 spoonfuls of water and warm them for 3 minutes, mashing them lightly with a fork.
- 5
Slice the red onion (40 g) and let it steep for 5 minutes in the lime juice (15 ml): it loses its bite and turns pink.
- 6
Dice the tomato (80 g) and slice the avocado (60 g).
- 7
Build the bowl: rice at the bottom, then beans, tofu, corn (60 g), tomato, pickled onion and avocado in separate sections.
- 8
Scatter with chopped coriander (10 g) and squeeze over the rest of the lime.
Nutrition facts
per serving
| Energy | 780 kcal |
|---|---|
| Protein | 47.5 g |
| Carbohydrates | 83.9 g |
| Fat | 28.3 g |
| Fibre | 20.1 g |
| Iron | 8.3 mg |
| Vitamin B12 | 0 µg |
Potential allergens
- soy
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