Tofu sofritas burrito bowls
40 min · 36 g protein · 462 cals / serving
The smoky, spicy braised tofu from the burrito counter, made at home: crumbled tofu browned in a hot pan, then simmered with a little soy mince in chipotle, poblano and tomato until every crumb is coated. Piled on brown rice with black beans, charred corn, a quick pico de gallo and crisp lettuce.
Ingredients
Sofritas
- 2 blocks (14 oz each) prepared extra firm tofu, pressed 10 minutes
- 1 tbsp olive oil
- 1 small onion, diced
- 1 large poblano pepper, seeded, diced
- 4 cloves garlic, minced
- 2 chipotles + 1 tbsp adobo sauce chipotle peppers in adobo sauce, chopped
- 2 tbsp tomato paste
- 2 tsp ground cumin
- 1 tsp paprika, smoked if you have it
- 1 tsp dried oregano
- 1 tbsp reduced sodium soy sauce
- 1/2 cup textured vegetable protein (tvp), dry, dry soy mince (TVP)
- 1 cup + 2 tbsp water
- 1 tbsp lime juice
- 1/2 tsp salt
Bowls
- 1 cup cooked brown rice, warm (a microwave pouch is fine)
- 1 can (15 oz) black beans, drained, rinsed and warmed
- 2/3 cup frozen corn
- 4 cups romaine lettuce, shredded
Pico de gallo
- 2 medium tomatoes, diced
- 1/4 small red onion, finely diced
- 1/4 cup fresh cilantro, chopped
- 1 tbsp lime juice, from 1/2 lime
Steps
- Press the tofu between towels under a heavy pan for 10 minutes while you chop, then crumble it with your fingers into rough, pea-sized pieces. Heat the oil in a large nonstick skillet over medium-high heat, add the tofu and cook, stirring only every couple of minutes, for 10 minutes, until it is dry and golden in places.
- Push the tofu to one side, add the onion, poblano and garlic and cook for 4 minutes, stirring the vegetables, until they soften.
- Stir in the chipotles and adobo, tomato paste, cumin, paprika, oregano, soy sauce, soy mince, water, lime juice and salt. Simmer, stirring now and then, for 8 minutes, until the soy mince is soft and the sauce has cooked down and clings to every crumb. Taste and add more adobo for heat.
- Meanwhile warm the rice and beans, and char the corn in a dry pan over high heat for 4–5 minutes. Stir the tomato, red onion, cilantro and lime juice together with a pinch of salt for the pico de gallo.
- Build the bowls: rice and lettuce, then sofritas, beans, corn and pico.
Good to know
Can I use super-firm tofu?
Yes, and skip the pressing: the vacuum-packed high-protein kind adds about 15 g of protein a bowl. Being denser, it scores about 60 instead of 65.
Why is there soy mince in it?
Half a cup of TVP disappears into the crumbled tofu, soaks up the chipotle sauce and gives each bowl a lot more protein. Leave it out and use 3/4 cup water if you prefer pure tofu.
How do I make it for meal prep?
Pack the sofritas with the rice, beans and corn, and keep the lettuce and pico apart. It reheats in 2 minutes in the microwave and keeps for 3 days.
Per
- Calories
- 87
- Protein
- (31%)
- 7 g
- Fat
- (32%)
- 3 g
- Carbohydrates
- (37%)
- 9 g
- of which sugar
- 2 g
- Fiber
- 3 g
- Sodium
- 151 mg
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Computed from the ingredients with our published formula, not yet kitchen-tested. General guidance, not medical advice. Talk to your prescriber. How
As written, 1850 kcal goes into the pot and 2528 g of ingredients comes out as about 2135 g of food: 87 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.