Fiesta tofu

Contributed by Nadia Borchardt, RD

Fiesta tofu

As you work to improve your health with healthy eating, you might wonder about plant-based sources of protein to limit the saturated fat you get from animal products.

Tofu, or bean curd, is popular in Asian dishes. It can be soft, firm or extra firm to accommodate the type of dish you plan to use it in. In addition, it offers great versatility as its subtle flavor allows it to be used in sweet or savory dishes and soak up the flavor of a variety of marinades and sauces. Tofu is low in calories and high in protein and iron. This Fiesta Tofu recipe gives tofu a Hispanic spin.

Serve with tortillas and avocado for a savory and easy-to-make dish.

Servings: 4

Prep time: 30 minutes


  • 1 block of extra firm tofu
  • 1/2 large red bell pepper, diced
  • 1/2 large green bell pepper, diced
  • Kernels from 1 ear of cooked corn
  • 1 15-ounce can low-sodium black beans
  • 1/2 teaspoon cumin
  • 2 teaspoons reduced-sodium taco seasoning
  • 1 teaspoon garlic powder
  • 1/2 lime, juiced
  • 2 tablespoons cilantro
  • Pepper to taste


  1. Drain the tofu by wrapping the block in a paper towel and putting some weight on top (such as a coffee cup filled with water) for about 10 minutes.
  2. Cut the tofu block in small 1/2- to 1-inch squares. Season with pepper as desired. 
  3. In a grill pan or iron clad pan, cook the tofu squares on medium-high heat. Stir and flip to allow browning on all sides. Once done, set aside. 
  4. In a pan, mix the black beans, corn, taco seasoning, garlic powder and cumin. Cook for about 5 to 7 minutes, mixing to combine ingredients well. 
  5. Add the green and red bell pepper and cook for another 3 minutes or as desired for texture. 
  6. Add the cooked tofu to the mix and cook for another minute or two. 
  7. Remove from heat. Add the cilantro and lime juice.

Nutrition information (per serving)

  • Total calories: 207
  • Protein: 16 g
  • Carbohydrate: 25 g
  • Fiber: 7 g
  • Total fat: 6.5 g
  • Cholesterol: 0 mg
  • Sodium: 182 mg