Baked Black Bean Tofu

Baked Black Bean Tofu is a delicious and protein-packed dish that beautifully combines the earthy flavors of black beans with the subtle nuttiness of baked tofu. This easy-to-make recipe is perfect for a nutritious meal that brings a taste of Chinese-inspired cuisine to your table.

Ingredients

• Firm tofu - 200 grams
• Canned black beans - 200 grams, drained and rinsed
• Soy sauce - 2 tablespoons
• Sesame oil - 1 tablespoon
• Garlic - 2 cloves, minced
• Ginger - 1 teaspoon, grated
• Green onions - 2, chopped
• Cornstarch - 1 tablespoon
• Red bell pepper - 1, diced
• Carrot - 1 medium, diced
• Broccoli florets - 100 grams
• Salt - to taste
• Black pepper - to taste
• Chili flakes - optional, to taste
• Sesame seeds - for garnish

Steps

1. Preheat the oven to 200°C (400°F).
2. Wrap the firm tofu in a clean towel and press it gently to remove excess moisture for about 10 minutes.
3. Cut the pressed tofu into bite-sized cubes and place them in a mixing bowl.
4. In a separate bowl, combine the soy sauce, sesame oil, minced garlic, grated ginger, and cornstarch; mix well.
5. Pour the marinade over the tofu cubes and toss to coat evenly. Let it marinate for 10 minutes.
6. On a baking sheet lined with parchment paper, spread the marinated tofu cubes evenly and bake for 15 minutes.
7. While the tofu is baking, in a large pan, heat a little oil over medium heat and add the diced red bell pepper, carrot, and broccoli florets. Sauté for about 5 minutes until slightly tender.
8. Add the black beans and green onions to the pan, season with salt, black pepper, and chili flakes if using, and cook for another 3-4 minutes.
9. After 15 minutes, remove the tofu from the oven and add it to the vegetable and black bean mixture. Gently stir to combine.
10. Return the combined mixture to the baking sheet and bake for an additional 10 minutes to allow the flavors to meld.
11. Serve hot, garnished with sesame seeds.

Nutrition

• Calories: 350
• Protein: 20 g
• Carbs: 40 g
• Fiber: 10 g
• Sugar: 3 g
• Sodium: 600 mg
• Cholesterol: 0 mg
• Total Fat: 15 g
• Saturated Fat: 2 g
• Unsaturated Fat: 13 g
• Water: 0.2 L

Health Benefits

• High in plant-based protein, supporting muscle health and recovery.
• Rich in dietary fiber, promoting digestive health and satiety.

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