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+ servings

Vegan Burrito Bowl

A delicious, protein rich vegan burrito bowl to enjoy after bariatric surgery.
Course Main Course
Cuisine Mexican-American
Keyword Recipes, Regular Texture, Tofu, Vegan
Prep Time 15 minutes
Cook Time 45 minutes
Servings 4 servings
Calories 355kcal

Equipment

  • Knife
  • Cutting Board
  • Measuring Spoons
  • Small Sauce Pan
  • Large Sauté Pan
  • Medium Sauté Pan
  • Microwave-safe Dish

Ingredients

  • 1 cup cooked quinoa
  • 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

Calories: 355kcal | Carbohydrates: 39g | Protein: 15g | Fat: 17g | Saturated Fat: 2g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 10g | Sodium: 1386mg | Potassium: 926mg | Fiber: 13g | Sugar: 11g | Vitamin A: 2116IU | Vitamin C: 61mg | Calcium: 123mg | Iron: 5mg