This Black Bean & Tofu Protein Plate is a balanced, nutrient-rich meal made from whole plant foods. With creamy silken tofu, hearty black beans, fluffy quinoa, and broccoli, it's packed with plant-based protein and fiber. Perfect for lunch, dinner, or a meal prep staple—easy to make, satisfying to eat, and good for your body and the planet.
Share this
Ingredients
- Silken tofu, 1 block
- Black beans, 1 can (drained and rinsed)
- Quinoa, 1 cup uncooked (makes ~3 cups cooked, good for 2 hearty servings)
- Broccoli, about 2 cups fresh or frozen
- Fresh basil, handful, chopped or torn
- Vegetable broth, 2 cups or water + 1 spoonful vegetable broth paste
- Sumac, ½ tsp
- Black cumin salt, (to taste)
- Smoked paprika, ½ tsp
- Garlic, 1 clove minced or ½ tsp garlic powder
Instructions
-
Quinoa
- Rinse 1 cup uncooked quinoa.
- Cook the quinoa in water, adding a spoonful of vegetable broth paste for flavor. You can also use half broth and half water, or all broth, depending on your taste.
- Bring to a boil, then reduce to a simmer and cook until fluffy (~15 minutes).
- Set aside to cool slightly.
-
Broccoli
- Use about 2 cups fresh or frozen broccoli.
- If frozen, thaw first.
- Sauté in a splash of vegetable broth until tender-crisp.
- Add 1 clove minced garlic while sautéing (optional but adds flavor).
-
Black Beans
- Use 1 can (15 oz) black beans, drained and rinsed.
- Warm gently on the stove and season with the following spice blend:
- Smoked paprika – ½ tsp
- Sumac – ½ tsp
- Black cumin salt – to taste (start with ¼ tsp)
- Stir well and heat until warmed through.
-
Silken Tofu
- Gently slice 1 block silken tofu into thick pieces.
- Warm briefly in a pan with a dash of olive oil and pinch of sea salt.
- Cook just until heated through—don’t brown.
-
To Serve
- Layer or arrange quinoa, broccoli, beans, and tofu side-by-side on a plate.
- Top with fresh basil and enjoy warm or at room temperature.
What's in this meal?
Beans + Soy • Cruciferous Veggies • Whole grains • Spices + Herbs
Fiber: 11g
|Protein: 24g
|Plant variety: 9
Nutrition info is approximate and based on common whole food ingredients. It depends on your ingredient choices and add-ins, so use it as a general guide—not a strict count. Focus on variety, fiber, and flavor, not perfection.
Share this
Why This Recipe Works
Balanced & Satisfying:
This black bean and tofu protein plate hits the sweet spot between simplicity and nourishment. Silken tofu, black beans, and quinoa deliver plant-based protein and fiber that fuel your body without the crash.
Bright, Bold Flavor:
Smoked paprika, sumac, and black cumin salt create a smoky-tangy-earthy trifecta that brings depth to the beans—and pairs beautifully with mild tofu and fresh basil.
Smart Shortcuts:
Using broth paste adds flavor without extra packaging. And sautéing frozen broccoli? Minimal effort, maximum nutrients.
Swap It + Smart Tips
Frozen Broccoli for the Win:
We always keep Costco’s organic frozen broccoli on hand. Just thaw, sauté, or steam it—zero chopping, all the nutrients.
Swap the Beans:
Try chickpeas or lentils if you’re out of black beans. Or season cannellini beans the same way for a lighter flavor twist.
Fresh Out of Basil?
Cilantro, parsley, or even a squeeze of lime can sub in for a bright finish.
Pro Tip:
Cook Once, Eat Smart All Week: Double or triple your quinoa when making this black bean and tofu protein plate. It’s a simple move that saves time and sets you up with a fiber-rich base for quick bowls, salads, or breakfast add-ins all week long.
Why It Matters
For You:
This black bean and tofu protein plate is full of fiber, protein, and plant diversity—supporting digestion, immune health, and blood sugar balance.
For the Planet:
Every plant-based plate reduces the demand for factory-farmed meat, saving water, cutting emissions, and helping create a more compassionate food system.
Share Your Version
Tried this recipe? Snap a photo or share a favorite quote—we’d love to celebrate your win—and perhaps feature you in our community gallery!
No form, no fuss—just email it to us at hello@pigsaresmart.com, and we’ll take it from there!
