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Southwestern Vegetable Bowl

By Jason Fung, MD

Southwestern Vegetable Bowl

The tofu in this vegetable bowl absorbs the cheerful essence of southwestern flavor, with seasonings from cumin and chili spices, to delightfully please your palate.   For vegetarians and meat lovers, this meal provides a great source of plant-based protein, from the tofu and black beans. Recipe from Dr. Hyman
Prep Time 20 mins
Cook Time 32 mins
Total Time 52 mins
Course Break-Fast Meal, Dinners + Mains, Light Meal
Cuisine American
Servings 4
Calories 271 kcal

Ingredients
  

  • 1 1/2 tbsp olive oil divided
  • 14 oz tofu water-packed, rinsed and cubed
  • 1 1/2 tsp chili powder
  • 1 tsp ground cumin
  • 1/4 tsp turmeric
  • 1/2 tsp salt divided
  • 1 small zucchini diced
  • 1 red bell pepper seeded and diced
  • 1/2 pint cherry tomatoes halved
  • 1 cup black beans - canned, rinsed
  • 4 scallions sliced
  • 1/2 jalapeno pepper finely diced
  • 6 oz spinach
  • 1/2 avocado fresh, ripe
  • 1/4 cup cilantro chopped, fresh

Instructions
 

  • Heat 1 tablespoon of the oil in a large nonstick skillet over medium heat. Add the tofu, chili powder, cumin, turmeric and 1/4 teaspoon salt and cook, until the tofu begins to brown, about 15 to 20 minutes. Be sure to turn the tofu so that all sides evenly brown and crisp up. Transfer tofu to a bowl and set aside.
  • Add the remaining oil to the pan. Add zucchini, peppers, tomatoes, beans, scallions, jalapeno and the remaining salt. Cook until the vegetables soften, about 10 minutes, stirring continuously. Return the tofu to the pan, stir to combine with vegetables and cook until warmed through, about 2 minutes more. Remove from the heat and stir in the spinach until just wilted, about 30 seconds.
  • To serve, spoon one fourth of the tofu and veggies into soup bowls and top each serving with avocado and cilantro.
  • Store all leftovers in an airtight container in the refrigerator for up to 5 days

Nutrition

Nutrition Facts
Southwestern Vegetable Bowl
Amount per Serving
Calories
271
% Daily Value*
Fat
 
14
g
22
%
Saturated Fat
 
2
g
13
%
Sodium
 
361
mg
16
%
Potassium
 
842
mg
24
%
Carbohydrates
 
23
g
8
%
Fiber
 
9
g
38
%
Sugar
 
5
g
6
%
Protein
 
16
g
32
%
Vitamin A
 
5810
IU
116
%
Vitamin C
 
76
mg
92
%
Calcium
 
209
mg
21
%
Iron
 
5
mg
28
%
* Percent Daily Values are based on a 2000 calorie diet.
Keyword American, Break-Fast Meal, Dinners + Mains, Light Meal
Tried this recipe?Let us know how it was!
Jason Fung, MD

By Jason Fung, MD

Jason Fung, M.D., is a Toronto-based nephrologist (kidney specialist) and a world leading expert in intermittent fasting and low-carb diets.

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