Microwave tofu scramble with black beans
Crumbled tofu turns golden and savory with turmeric and nutritional yeast, then gets spinach, black beans and salsa, a vegan dinner with over 30 grams of protein.
- 12 min total
- 8 min hands-on
- Anyone can make this
- Serves 1
- About $2.58 a serving
- 500 calories
- Vegan
- Gluten-free
- Dairy-free
Dolly says: I’d make this on a weeknight. It’s on the table in 12 minutes.
Ingredients
For 1 servings.
- 7 oz firm tofu, half a package
- 2 tsp nutritional yeast
- ½ cup black beans, drained and rinsed
- ½ cup baby spinach
- 2 corn tortillas
- 3 tbsp salsa
From your pantry
- 1 tsp olive oil
- ¼ tsp ground turmeric
- ¼ tsp garlic powder
- ¼ tsp ground cumin
- ¼ tsp salt
Each serving has about 500 calories, 33 g protein, 57 g carbs and 17 g fat, and costs about $2.58 at typical US grocery prices. Both are estimates from what the recipe uses.
Missing something?
- No black beans? Pinto beans or kidney beans work.
- No baby spinach? Kale or arugula works.
- No salsa? Pico de gallo works.
Steps
Tap an underlined word for a quick explanation.
the tofu and press it gently between paper towels to squeeze out the extra water.
Drain. Draining means pouring off liquid, like tipping pasta into a colander or spooning extra fat out of the pan. Pour hot grease into a can or jar, not the sink, where it hardens and clogs the pipes.
How you’ll know: Only a few drips are left, and the food isn’t sitting in a puddle.
Food safety: Tofu is safe to eat straight from the package; cooking is only for texture and flavor.
the tofu into a microwave-safe bowl with your fingers, into pieces about the size of scrambled egg.
Crumble. Crumbling means breaking food into small, rough bits with your fingers or a spoon, like feta or ground meat in the pan. Small bits spread through the dish, so there’s some in every bite.
How you’ll know: The pieces are small and uneven, about pea-size, with no big clumps left.
Add the olive oil, turmeric, nutritional yeast, garlic powder, cumin and salt, and until the tofu is evenly yellow.
Stir. Stirring means moving food around with a spoon or spatula so it cooks evenly and doesn’t stick. Unless the recipe says constantly, every so often is plenty, and it gives food time to brown.
How you’ll know: When you drag the spoon across the bottom, nothing is sticking or scorching.
Dolly’s tip: Turmeric stains. Stir with the fork, not your fingers, and wipe spills right away.Stir in the black beans and pile the spinach on top.
Microwave on high for 2 minutes, , then 1 minute more, until the spinach and everything is hot.
Stir. Stirring means moving food around with a spoon or spatula so it cooks evenly and doesn’t stick. Unless the recipe says constantly, every so often is plenty, and it gives food time to brown.
How you’ll know: When you drag the spoon across the bottom, nothing is sticking or scorching.
Wilt. Wilting means cooking leafy greens just until they go soft and collapse. Greens shrink a lot, so a big pile of spinach becomes a small handful, and that’s normal.
How you’ll know: The leaves turn soft and deep green and slump into the pan, usually within a minute or two.
Timer: 2 min
Wrap the tortillas in a damp paper towel and microwave 30 seconds until soft.
Timer: 30 sec
Top the scramble with the salsa and eat it with the warm tortillas.
Plan this in Dollop, and get the grocery list
Dollop puts this dinner on a night that suits your week, lists only what you still need to buy, and walks you through each step while you cook.
