Seared Tofu with Spicy Black Beans & Mango Salsa

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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 510.2
  • Total Fat: 19.5 g
  • Cholesterol: 0.0 mg
  • Sodium: 461.0 mg
  • Total Carbs: 67.7 g
  • Dietary Fiber: 11.4 g
  • Protein: 22.7 g

View full nutritional breakdown of Seared Tofu with Spicy Black Beans & Mango Salsa calories by ingredient
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There's a little prep, but it's worth it! There's a little prep, but it's worth it!
Number of Servings: 4


    2-1/4 cups of water
    1-1/2 cups white rice (basmati, jasmine or sushi) rinsed
    3/4 tsp salt

    1/4 cup extra-virgin olive oil
    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 freah cilantro, plus more for garnish
    3 tbsp freshly squeezed lemon juice
    2 tbsp minced red onion
    1 jalapeno pepper, with seeds, minced
    1-1/4 tsp extra-virgin olive oil
    pinch of salt


For the rice:
Bring water to a boil in a small saucepan.
Add the rice and salt, cover and simmer over low heat for 20 min. Fluff with a fork before serving.
For the beans:
Warm a 1/4 cup of olive oil over medium heat in a large skillet.
Add 1 cup of diced onions and cumin, saute' for 5 minutes. 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, oil 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 ABBY_B_FIT.

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Member Ratings For This Recipe

  • Made this last night and it was incredible! Full disclosure, I used a fresh mango-peach salsa from the supermarket that I already had in my fridge to save time. But I followed everything else to the T and loved it. I was worried about plain tofu, but the flavors in the beans contributed greatly. - 9/26/12

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  • This meal is great! Normally I tend to think of tofu as very bland, but this recipe has loads of flavour. My husband and I love it! (I do omit the red onion and cilantro out of personal preference) - 4/11/12

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  • This is my favorite spark recipe! i used whole wheat jasmine rice and to add a little flavor, threw a poblano chile, a jalapeno, a handful of cilantro, and some salt in a food processor with two cups of vegetable broth, and then cooked the rice in that with some sauteed onions and garlic. YUM. - 3/19/09

    Reply from ABBY_B_FIT (3/1/10)
    thank you I am so happy you enjoyed this. It's one of my favs. I like your additions will give a try.

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  • 0 of 2 people found this review helpful
    To make this I would have to use brown rice , leave out the tofu as I have hypothyroidism and use pre cook dried beans to eliminate the sodium . I also think the calories are high for one serving even though the protein is good. - 3/22/08

    Was this review helpful?   yes  No
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