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Spicy BBQ Tofu & Black Bean Salad

Serve this with brown rice for a hearty, heart healthy meal with a kick full of fiber and protein.

Blotting each of the tofu slabs between paper towels to remove some moisture. This helps the tofu absorb the sauce's flavor! This is also a great step for little helpers. Make sure all helpers wash their hands before helping in the kitchen.

Ingredients

14 oz tofu (extra firm)
3⁄4 c orange juice
1 chipotle pepper in adobo sauce (minced)
3 clv garlic (minced)
2 T tomato paste
1 T brown sugar
1 avocado (chopped)
15 oz black beans (canned, no added salt, drained and rinsed)
1 T lime juice
1 t kosher salt (or table salt)
4 c romaine lettuce (shredded)

Yield amount

4 Servings

Preparation time

10 minutes

Cooking time

30 minutes

Total time

40 minutes

Instructions

  1. Cut the tofu block across its width into 6 rectangular slices. Cut each rectangle in half to make 12 square slabs. Cut the square slabs diagonally into triangles. Blot with paper towels.
  2. In a large bowl, make the spicy BBQ sauce: Mix together the juice, chipotle pepper, garlic, tomato paste, and sugar. Add the tofu and coat each piece with the sauce.
  3. In a large non-stick pan, simmer the tofu and sauce until the sauce thickens and becomes sticky, 7-10 minutes.
  4. Meanwhile, make the bean salad: In a medium bowl, combine the avocado, beans, onion, and lime juice. Season with up to ¼ tsp. of salt.
  5. Divide the romaine onto 4 plates. Spoon the bean salad over the romaine. Serve with the tofu and brown rice.

Notes

Equipment you'll need:

  • Knife
  • Cutting board
  • Large bowl
  • Medium bowl
  • Mixing and stirring spoons
  • Large pan
  • Spatula
  • Measuring cups and spoons
  • Can opener

Source

Slightly modified from Nutrition Action Healthletter.

 

 

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