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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 291.3
  • Total Fat: 8.2 g
  • Cholesterol: 0.0 mg
  • Sodium: 18.6 mg
  • Total Carbs: 40.7 g
  • Dietary Fiber: 8.2 g
  • Protein: 18.5 g

View full nutritional breakdown of Tofu with Mango Salsa & Black Beans - low fat calories by ingredient
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Tofu with Mango Salsa & Black Beans - low fat

Submitted by: ELIZARDBETHDAY

Introduction

no oil version no oil version
Number of Servings: 4

Ingredients

    1 cup diced red onion
    2 tsp cumin
    2 tbsp grated fresh ginger
    2 garlic cloves, minced
    15 oz. can of black beans

    1 lb extra-firm tofu (cut into 4 thick slices)
    salt and pepper to taste

    2 ripe mangoes, peeled and diced
    1 medium tomato, cored, seeded and diced
    1/4 cup chopped fresh cilantro, plus more for garnish
    3 tbsp freshly squeezed lemon juice
    2 tbsp minced red onion
    1 jalapeno pepper, with seeds, minced
    pinch of salt

Directions

For the beans:
Warm a large skillet, spray with Pam.
Add 1 cup of diced onions and cumin, saute' for 5 minutes. Add water or broth if necessary. Add the ginger and the garlic and saute' for 5 more minutes. Add the beans, with their liquid, and simmer until thickened about 5 more minutes.

For the tofu:
Warm a nonstick skillet over high heat.
Add the tofu to the pan and srinkle it with salt and pepper. Cook until browned on each side, about 3 minutes per side.

For the mango salsa:
(Sometimes I make this the day before)
In a medium bowl, combine the mangoes, tomato, cilantro, lemon juice, onion, jalapeno, and salt ; mix to combine.

To Serve:
Spoon some of the beans onto each of the 4 plates. Top with rice, tofu and salsa. Garnish with cilantro.


Number of Servings: 4

Recipe submitted by SparkPeople user ELIZARDBETHDAY.






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Member Ratings For This Recipe

  • I tried this without rice; the flavors were too strong and conflicting for me. I'll try the left overs over rice as suggested. - 4/17/11

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  • I used lime juice instead of lemon, because I ran out. Only thing I don't like is the STRINGY mango pulp. I choked on it a few times. Next time I'll try Papaya. Other than that it was good. Thanks for the recipe. - 4/20/10

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  • This is SO Good! This is the first vegetarian dish I've tried from Spark, and I'm impressed by all the flavor. I wish I had the words to properly rave about this. THANKS! - 2/24/08

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  • I had to make this twice in one week-- My family is crazy about it! - 1/6/08

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