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    Home Β» Bowls

    Published: Sep 6, 2018 Β· Modified: May 7, 2020 by Libby Bloom Β· This post may contain affiliate links Β· 6 Comments Β· 1201 words. Β· About 7 minutes to read this article.

    Black Bean Tofu Bowl

    Jump to Recipe

    Black Bean Tofu Bowl - this vegan dinner recipe features crispy tofu, umami black beans, citrusy cabbage, avocado and cilantro. A great weeknight meal that comes together in 45 minutes.

    black bean tofu bowl

    I love bowl meals. Throw a bunch of different ingredients together, making sure you have protein, complex carbohydrate, veggies and healthy fat and you’ve got yourself a well-balanced meal. I often use up the scraps from the fridge - have a little cabbage leftover from Roasted Cauliflower Tacos? Perfect. Use the rest of the avocado in your Avocado Rice Cake? No problem, we can use it all in our delicious Black Bean Tofu Bowls. 

    These Black Bean Tofu Bowls are quick and perfect for your next plant-based weeknight meal. Built with umami black beans, crispy tofu, citrusy cabbage and all the toppings you’d like πŸ™‚

    Hi there! Below you’ll find affiliate links to great products that we enjoy using in our own kitchen.

    black bean tofu bowl

    Ready to make these delicious Black Bean Tofu Bowls? Let’s do it!

    1 - Press out the tofu. Getting more liquid out makes for crispier tofu. I like to put my tofu blocks between two towels and set a cutting board with my cast iron (or other heavy objects) on top and let it sit for at least 15 minutes. Once the tofu is pressed, cut into about Β½ inch cubes.

    2 - Marinate the tofu. In a large bowl, combine the stock, coconut aminos (or soy sauce/soy sauce alternative), hot sauce and marinade spices. Add the tofu cubes and let marinate for at least 15 minutes. Save the marinade for later.

    3 - While the tofu marinates, prep the veggies. Mince the garlic, and dice the onion. Also cut up the cabbage and combine it with lemon zest, juice and spices (cumin, paprika, salt and pepper) in a medium bowl.

    4 - Cook the tofu. Add olive oil to a medium skillet over medium heat. Add tofu cubes and cook until they are crispy and golden brown, about 25 minutes, flipping about half way through. Make sure not to crowd the tofu - sometimes I’ll use two pans just to make sure I give the tofu enough room. 

    5 - Cook the beans. Add olive oil a second pan over medium. Add garlic and onion and saute for about 5 minutes. Then add the beans and the remaining tofu marinade to the pan and let it simmer until the liquid reduces. The beans should be creamy and super soft. 

    6 - Assemble the bowls. Combine beans, tofu, cabbage and toppings - I like to top this bowl with avocado, sunflower and sesame seeds, microgreens, cilantro, lime juice and a splash of coconut aminos - in a bowl. Enjoy!

    • black bean tofu bowl
    • black bean tofu bowl
    • black bean tofu bowl
    • black bean tofu bowl

    Black Bean Tofu Bowls: Tips, Tricks and Tools

    This meal gets easier with a few kitchen tool basics. A chef’s knife, wood cutting board, and a cast iron skillet (my favorite).

    Tofu 101: Check out our post all about tofu as well as how to perfect crispy tofu.

    Change it up! The beauty of a meal in a bowl, is how easily you can vary the recipe based on what you have in the fridge! Have shredded carrots instead of cabbage, no problem. Want to use tempeh instead of tofu? Still delicious. Change it up depending on your preferences and what you have available. We always aim to use up that old produce.

    black bean tofu bowl

    We hope you love this simple Black Bean Tofu Bowl!

    • A simple dinner packed with fiber and plant-based protein
    • Perfect for a quick weeknight meal

    Love this simple plant-based recipe? Check out our other delicious vegan recipes like this One-Skillet Lemon Mediterranean Orzo,  Spicy Cashew Zucchini Noodles or our Honey Sesame Tofu with Roasted Asian Vegetables. 

    Did you enjoy this Black Bean Tofu Bowl as much as we do?

    Comment below! And rate the recipe to let us know how it turned out. Not cooking today? Save this Black Bean Tofu Bowl for later by pinning it to your Vegan Dinner Recipes Board and make sure to tag us at The Crooked Carrot Instagram to show us your Black Bean Tofu Bowl creations!

    "And a step backward, after making a wrong turn, is a step in the right direction." - Kurt Vonnegut

    black bean tofu bowl

    Black Bean Tofu Bowl

    Black Bean Tofu Bowl - this vegan dinner recipe features crispy tofu, umami black beans, citrusy cabbage, avocado and cilantro. A great weeknight meal that comes together in 45 minutes.
    4.41 from 10 votes
    Print Pin Rate
    Prep Time: 10 minutes
    Cook Time: 35 minutes
    Total Time: 45 minutes
    Servings: 4 servings
    Author: The Crooked Carrot

    Ingredients

    Tofu Marinade

    • 1 (14 ounce) package organic extra firm tofu cut into Β½-inch cubes
    • Β½ cup stock chicken or vegetable stock
    • ΒΌ cup coconut aminos or tamari / low sodium soy sauce
    • 1 teaspoon hot sauce
    • 1 teaspoon cumin
    • 1 teaspoon chili powder
    • 1 teaspoon paprika
    • ΒΌ teaspoon cayenne
    • 1 tablespoon olive oil

    Black Bean Bowl

    • 1 (15 ounce) can black beans same as 2 cups
    • 1 tablespoon olive oil
    • 3-4 cloves garlic minced
    • 1 onion medium, diced
    • 2 cups purple cabbage shredded
    • 1 lime juice + zest
    • 1 teaspoon cumin
    • Β½ teaspoon paprika
    • salt + pepper to taste

    Toppings

    • avocado
    • sunflower seeds
    • sesame seeds
    • cilantro
    • microgreens or sprouts
    • coconut aminos
    • lime wedge
    US Customary - Metric

    Instructions

    • Prep tofu:Β Wrap tofu cubes in a tea towel, place a cutting board or baking sheet on top of the tofu and place something heavy (dutch oven, cans, etc.) on top to press the liquid out. Let it rest this way for at least 10 minutes.
    • Marinate Tofu:Β Make sure you’ve pressed the liquid out of the tofu first! Then, combine stock, coconut aminos, hot sauce and marinade spices in a large bowl. Add tofu cubes and let marinate at least 15 minutes.Β Don’tΒ discard the marinade!
    • While the tofu marinates, prep veggies:Β Mince garlic and dice the onion. Cut up cabbage and combine with lime zest, juice and spices (cumin, paprika, salt and pepper) in a medium bowl.
    • Get crispy:Β Heat one tablespoon olive oil in a medium pan over medium heat. Add tofu cubes (make sure not to crowd them too much) and cook/rotate until crispy and brown on all sides, about 25 minutes.
    • Cook beans:Β Heat a second pan over medium heat, add one tablespoon olive oil. Add garlic and onion and saute about 5 minutes. Combine the beans and the tofu marinade into the pan and let simmer until the liquid reduces. As the liquid reduces, the beans will become magically delicious.
    • Assemble:Β Combine beans, tofu, cabbage and your desired toppings (I like to use them all – avocado sunflower and sesame seeds, microgreens, cilantro, even a splash of coconut aminos and some lime juice) in a bowl. Enjoy!

    Equipment

    • Cast Iron Skillet
    • Mixing Bowls
    • Wood Cutting Board
    • Chef's Knife

    Notes

    PREP AHEAD: Press the tofu out and prepare the black beans in advance for a meal that comes together in minutes.Β 
    LEFTOVERS/STORAGE: Store leftovers separately (especially tofu) in glass containers for 5-7 days. Reheat tofu in a skillet for extra crisp.Β 
    NUTRITION NOTES: This bowl is packed with plant-based proteins from the black beans and tofu. This bowl is also a great source of fiber and healthy fats.
    Β 

    Nutrition

    Carbohydrates: 14g | Protein: 3g | Fat: 12g | Saturated Fat: 2g | Sodium: 702mg | Potassium: 364mg | Fiber: 4g | Sugar: 4g | Vitamin A: 1166IU | Vitamin C: 36mg | Calcium: 51mg | Iron: 2mg
    Did you make this recipe?Mention @crooked.carrot or tag #thecrookedcarrot!

    Disclaimer: Some of the links above are affiliate links. This means that should you purchase something through the link, The Crooked Carrot will receive a small commission. The item cost remains the same regardless of whether you purchase through our link or not. Any commission earned simply helps us continue to provide all our great content to you. From seasonal recipes to simple nutrition insights & sustainable zero waste tips, we have lots more to give!

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    About Libby

    Welcome! I'm Libby, Registered Dietitian Nutritionist, photographer & co-adventurer with my husband Dalton. We love all things outdoors, making a mess in the kitchen, and exploring the adventure of life! Read more β† 

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    Comments

    1. Morgan says

      June 02, 2021 at 5:10 pm

      5 stars
      This recipe turned out fabulous. I did end up roasting the tofu while I was preparing the rest of the ingredients which eliminated one of the pans and a tablespoon of oil and still turned out great! I put it over a bed of brown rice and topped with avocado and broccoli microgreens

      Reply
      • Libby Bloom says

        June 08, 2021 at 10:12 am

        Hi Morgan! I'm so glad to hear you enjoyed this recipe - your adjustments sound delicious! I hope you have a great week πŸ˜€
        - Libby

        Reply
    2. Trixie says

      August 02, 2022 at 12:18 pm

      5 stars
      Super tasty. The flavor combinations were so good. I reduced the chili powder, paprika and cayenne pepper by half since spicy things bother me. There was still plenty of flavor in this power packed bowl.

      Reply
      • Libby Bloom says

        August 05, 2022 at 1:38 pm

        So glad you enjoyed it!πŸ’š

        Reply
    3. Kristy says

      October 08, 2022 at 10:59 am

      5 stars
      The flavors in this recipe are unapologetically strong and fabulous. I've made black beans from scratch for years and the note I wrote on my copy of this recipe is, "Don't ever make black beans any other way!" I haven't tried making this recipe from dried beans, like I normally would, because the called-for canned beans are so good.

      Reply
      • Libby Bloom says

        October 13, 2022 at 9:16 am

        I'm so glad you enjoyed these beans so much! This is also my favorite way to make them 😊

        Reply

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    Libby Bloom RDN

    Hi, I'm Libby! Registered Dietitian Nutritionist and Eco-warrior. I help people find food freedom, learn to nourish their bodies AND support a health planet.

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