Tofu and Tempeh 4.7

Share Print Plan Save

One Pan Black Bean, Tofu, and Rainbow Rice Bake

An intensely savoury base of black beans and tofu, vegetable-studded rice with a melting cottage and cheddar cheese topping. This layered vegetarian b...An intensely savoury base of black beans and tofu, vegetable-studded rice with a melting cottage and cheddar cheese topping. This layered vegetarian bake is one for the whole family. With 40g of protein per serving, it's just what you want at the end of a long day. Read more An intensely savoury base of black beans and tofu, vegetable-studded rice with a melting cottage and cheddar cheese topping. This layered vegetarian bake is one for the whole family. With 40g of protein per serving, it's just what you want at the end of a long day. An intensely savoury base of black beans and tofu, vegetable-studded rice with a melting cottage and cheddar cheese topping. This layered vegetarian bake is one for the whole family. With 40g of protein per serving, it's just what you want at the end of a long day.

Why is this healthy?

Diet

Vegetarian Pescatarian

Contains

Dairy, Soy

Ingredients

Serves 4

Metric Imperial

For the tofu and black beans

olive oil

firm tofu

well-drained and crumbled

tomato puree

smoked paprika

cumin (ground)

garlic powder

dried onion (granules)

cayenne pepper

optional

oregano (dried)

nutritional yeast

black beans (can)

and their liquid

For the rice

wholegrain rice (cooked)

sweetcorn

red pepper

finely diced

spring onion

finely sliced

For the cheesy layer

cottage cheese

cheddar cheese

Swaps: mozzarella cheese

grated

To serve

coriander

Swaps: basil, parsley

lime

juiced

Share ingredients

Ingredients

Serves 4

Metric Imperial

For the tofu and black beans

olive oil

firm tofu

well-drained and crumbled

tomato puree

smoked paprika

cumin (ground)

garlic powder

dried onion (granules)

cayenne pepper

optional

oregano (dried)

nutritional yeast

black beans (can)

and their liquid

For the rice

wholegrain rice (cooked)

sweetcorn

red pepper

finely diced

spring onion

finely sliced

For the cheesy layer

cottage cheese

cheddar cheese

Swaps: mozzarella cheese

grated

To serve

coriander

Swaps: basil, parsley

lime

juiced

Share ingredients

Method

Gather and prepare your ingredients. Preheat the oven to 200°C/180°C fan.

Heat the olive oil for the tofu in a large frying pan. Add the tofu and cook for about 1 minute, stirring to ensure it is evenly coated in oil. (It won’t turn brown, and you don’t need it to). Then add the tomato puree, spices, oregano and nutritional yeast. Cook for 2-3 minutes, until darkened and fragrant.

Add the black beans and their liquid and cook for 4-5 minutes, until piping hot and slightly darkened. The liquid should largely absorb into the tofu, leaving you with a mixture similar to fried mincemeat. Turn off the heat.

Mix together the rice, corn, red pepper and spring onions. Spoon evenly over the base. Reserve some spring onions for garnish, if desired.

Place the cottage cheese and cheddar cheese together into a bowl. Mix to combine. You can use the empty bowl you just scraped the rice out of.

Spread the cheese mixture across the surface. Place into the preheated oven and bake for 25-30 minutes, until golden brown and bubbling. It will spread out as it bakes, so don’t worry if some small patches of rice are not covered.

Serve with the reserved spring onions and a squeeze of fresh lime juice.

Create a free account, or log in

Now you've seen a few free recipes, unlock 100s of others by creating a free account.