Meal Prep Tofu Burrito Bowls
Filled with crumbled tofu “meat”, rice, beans, and veggies are loaded with flavor, 23 grams of protein, and 10 grams of fiber. They keep well in the fridge for days, making them a great make-ahead lunch or dinner.
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Prep Time: 15 minutes -
Cook Time: 30 minutes
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Total Time: 45 minutes
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Yield: 4 bowls 1x -
Category: Meal Prep
Category:Ingredients
Tofu "Meat":
- 1 (14 ounce) block extra-firm tofu
- 2 tablespoons olive oil
- 2 tablespoons soy sauce
- 1 tablespoon nutritional yeast (optional)
- 2 teaspoons chili powder
- 1 teaspoon smoked paprika
- 1 teaspoon ground cumin
- 1/2 teaspoon garlic powder
Bowls:
- 1 1/2 cups white rice, uncooked
- 1/4 red onion, diced
- 1 red bell pepper, seeded and diced
- 1 (14 ounce) can black beans, drained and rinsed
- 1 cup frozen corn, thawed
To Serve (Optional):
- 1 avocado, peeled and cubed
- 1/2 cup salsa
- 1/4 cup sour cream
- 1 lime, cut into wedges
Instructions
- Preheat the oven to 400°F and line a large baking sheet with parchment paper.
- In a pot, combine the rice with 3 cups of water and a pinch of salt. Bring to a boil, then reduce to a simmer, and allow to cook covered for 15 minutes, or as per package directions, until it can be fluffed with a fork.
- In a large bowl, crumble the block of tofu into small bite-sized pieces (similar to ground meat) using your hands. Add the olive oil, soy sauce, nutritional yeast, chili powder, paprika, cumin, and garlic powder to the bowl and stir until well combined.
- Transfer the crumbled tofu to the baking sheet and spread it out evenly. Transfer the baking sheet to the oven for 25-30 minutes, stirring halfway through, and cook until browned and slightly crispy.
- While the tofu bakes, prepare the bean mixture. In a large bowl, add the strained black beans, diced onion, diced bell pepper, and thawed corn, and stir until well combined.
- Once the rice and tofu are ready, prepare the meal prep bowls. Divide the cooked rice evenly across 4 airtight containers, layer with ¼ of the crumbled tofu and ¼ of the bean mixture, and top each bowl with sliced avocado, salsa, sour cream, and a wedge of lime. (Note: If prepping the bowls ahead of time, wait to add the sliced avocado, salsa, sour cream, and lime until you are ready to serve.)
- The bowls can be served immediately or stored, without avocado, salsa, sour cream, and lime wedges, in the refrigerator for up to 4 days or in the freezer for up to 3 months.
Notes
To Use Brown Rice: Swap the white rice for equal parts brown rice in step #2 and increase the cooking time to 40 minutes.
To Use Mexican/Fajita Seasoning: Omit the chili powder, paprika, cumin, and garlic powder, and use 1 1/2 tablespoons of Mexican seasoning in step #3 instead.
Nutrition
- Serving Size: 1 bowl (no toppings)
- Calories: 548 calories
- Sugar: 5 grams
- Fat: 14 grams
- Carbohydrates: 84 grams
- Fiber: 10 grams
- Protein: 23 grams
Find it online: https://kaynutrition.com/meal-prep-tofu-burrito-bowls/
