Tofu and black bean breakfast burritos
28 min · 25 g protein · 334 cals / serving
Four big burritos for the week: a smoky, golden tofu scramble with black beans, red pepper and spinach, rolled with salsa into tortillas and toasted in a dry pan so the seam seals. They freeze well, so a hot breakfast is two minutes in the microwave away.
Ingredients
- 2 tsp olive oil
- 1 small onion, diced
- 1 medium red bell pepper, diced
- 1 block (14 oz) prepared extra firm tofu, drained and patted dry
- 2 1/2 tbsp nutritional yeast
- 1 tsp ground cumin
- 1 tsp paprika, smoked
- 1/4 tsp turmeric
- 1/2 tsp garlic powder
- 1/2 tsp salt, kala namak (black salt) if you have it
- a few grinds black pepper
- 1 can (15 oz) black beans, drained and rinsed
- 2 large handfuls baby spinach
- 4 (10-inch) low-carb tortillas, burrito-size, high-fiber, vegan
- 1/2 cup salsa, thick, chunky
- 2 tbsp fresh cilantro, chopped
Steps
- Heat the oil in a large nonstick skillet over medium-high heat. Cook the onion and pepper for 4–5 minutes, until soft and starting to brown at the edges.
- Crumble the tofu into the pan in egg-sized curds. Sprinkle over the nutritional yeast, cumin, paprika, turmeric, garlic powder, salt and pepper and cook, stirring now and then, for 5 minutes, until the tofu is golden and any liquid has gone.
- Stir in the black beans and spinach and cook 1–2 minutes, until the spinach wilts and the beans are hot. Take the pan off the heat; the filling should look fairly dry, which keeps the tortillas from going soggy.
- Warm the tortillas for a few seconds each so they bend without cracking. Spoon a quarter of the filling down the middle of each, top with 2 tablespoons of salsa and some cilantro, fold in the sides and roll up tightly. Toast two at a time, seam-side down, in the dry skillet for 1–2 minutes a side, until golden and sealed.
Good to know
How do I freeze and reheat them?
Let the burritos cool, wrap each one in foil or baking paper and freeze in a bag for up to 3 months. Reheat from frozen: unwrap, wrap in a damp paper towel and microwave 2–3 minutes, turning once, or bake in foil at 350°F for 25 minutes.
Which tortillas?
High-fiber, low-carb tortillas hold a lot of filling without tearing; check the label, as most are vegan but a few contain milk or whey. Ordinary whole-wheat tortillas taste a little more bready and score about 46 instead of 69.
Alternative
Per
- Calories
- 102
- Protein
- (28%)
- 8 g
- Fat
- (30%)
- 4 g
- Carbohydrates
- (42%)
- 16 g
- of which sugar
- 2 g
- Fiber
- 9 g
- Sodium
- 435 mg
More breakfast
Computed from the ingredients with our published formula, not yet kitchen-tested. General guidance, not medical advice. Talk to your prescriber. How
As written, 1334 kcal goes into the pot and 1404 g of ingredients comes out as about 1305 g of food: 102 kcal per 100 g. Cooking moves water and energy density is the score's biggest lever, so the dish is scored as cooked, not as an average of its parts. Every ingredient links to its food page, with the same data and score. The label's percentages are each macronutrient's share of the calories. The full formula.