One thing that always sounds delicious to me is a burrito…or really anything that resembles a burrito. More often than actual burritos I choose a burrito bowl, such as today’s recipe for a Vegan Burrito Bowl or salad just because it is easier and quicker to throw together.
There are a variety of ways that you can choose to make burrito-type meals after bariatric surgery. Even as a vegan after bariatric surgery there are many choices you can create to meet your taste and nutritional needs.
Today though, I would like to show you a delicious recipe for a Vegan Burrito Bowl.
What is a ‘bowl meal?’
A bowl meal is a meal that typically consists of a food that is rich in protein, grain or starchy food, vegetables/fruit, and a yummy sauce to tie it all together.
In this recipe we have:
- Protein: tofu taco cubes and refried beans
- Grain or starchy food: quinoa and refried beans
- Vegetables/fruit: sautéed onions and bell peppers
- Yummy sauce: guacamole, salsa, and hot sauce
- Other additions: nutritional yeast, fresh tomatoes, cashew sour cream, shredded lettuce
You can use this model of a bowl meal to make up many different combinations. Even just switching one component can add variety. Consider switching tofu cubes for a spicy tempeh or a soy chorizo. If you don’t have quinoa try using brown rice.
When Can I Eat This Vegan Burrito Bowl After Bariatric Surgery?
This meal is designed for a regular texture diet after bariatric surgery, but there are some modifications you can make to make it work for other diet stages.
Soft Diet:
- Use soft tofu to make the tofu taco cubes
- Cook the bell peppers and onions very soft
- Avoid raw veggies
- If portions are still limited consider leaving the quinoa out so you can focus on getting enough protein with the tofu and refried beans
Pureed Diet:
- Use soft tofu and puree it for the tofu taco cubes
- Skip the quinoa
- Can puree the onions and peppers with the tofu
- Avoid raw veggies
- If you add salsa, puree it to avoid any chunks
Can I make this Vegan Burrito Bowl ahead of time?
Yes, you can meal-prep this Vegan Burrito Bowl. In general it is safe to keep leftovers in the refrigerator for 3-4 days. Any longer than that and it can grow bacteria that can make you sick if you eat it.
To have these bowls ready and available for a longer period of time I would suggest using the freezer. The freezer appropriate items in the bowl are the quinoa, refried beans, tofu sofritas, and sauteed bell peppers/onions.
The night before you would like to eat the Vegan Burrito Bowl, take it out of the freezer and put it in the fridge. When it is time to eat, put it in the microwave or oven to heat it up. Then you can add on top the guacamole, salsa, hot sauce, and other toppings such as lettuce as desired.
Vegan Burrito Bowl
Equipment
- Knife
- Cutting Board
- Measuring Spoons
- Small Sauce Pan
- Large Sauté Pan
- Medium Sauté Pan
- Microwave-safe Dish
Ingredients
- 1 cup cooked quinoa
- ⅔ cup water
- 1 tbsp extra virgin olive oil divided
- 14 oz extra firm tofu
- 1 onion divided
- 1 can diced tomatoes 14 oz can
- 1 packet taco seasoning Mrs. Dash if desire low sodium
- 1 cup vegetarian refried beans canned
- ½ tbsp Mexican oregano
- 1 bell pepper any color
- 10 oz guacamole single-serving cups x 4
- 4 tbsp salsa
Instructions
Cook the Quinoa
- Put ⅓ cup of quinoa and ⅔ cup of water into a small saucepan. Bring to a boil and then turn the heat down to low. Cover the pot and simmer for about 15 minutes or until the quinoa has absorbed the water and is soft.
Sauté the Tofu Taco Cubes
- Drain the water off of the tofu and press the tofu if desired for a firmer texture. Cut the tofu into 1 inch cubes.
- Heat a large skillet over medium heat. Add ½ tablespoon of olive oil and ½ of the chopped onions. Sauté for 2-3 minutes until fragrant.
- Add the tofu cubes and sauté for another 5 minutes, flipping at least once to ensure even browning.
- Pour in the can of diced tomatoes with the juice, along with the taco seasoning packet. Stir for 2-3 minutes or until slightly thickened and heated through.
Sauté the Vegetables
- Heat a medium skillet over medium heat. Add ½ tablespoon of olive oil and the leftover half of the onion and the chopped bell pepper. If desired, sprinkle with salt to taste.
- Add the Mexican oregano. Sauté for 5-6 minutes or until tender and to your liking.
Assemble the Bowls
- Microwave the refried beans for about 2 minutes or until warmed through.
- Add the quinoa to the bottom of the bowl, about ¼ cup per bowl.
- Drop the refried beans on next, about ¼ cup per bowl. Top this with the tofu taco cubes.
- Then sprinkle on the sautéed veggies. Next you can add in the salsa over this all.
- If you would like and desire a larger portion you can add some lettuce on top of this. Dollop the guacamole on top and you’re done!
Nutrition
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Ashley Krautkramer, RD, CSOWM, CD, CDCES is a vegan and bariatric nutrition expert with more than six years of experience. She is a board certified specialist in obesity and weight management.
