Tofu Black Bean and Veggie Tortilla Recipe

Ingredients

• 1/2 Block of Firm Tofu, cut into small cubes 
• 1/2 red onion, chopped into small dices or pulsed in a food processor
• 1/2 can of Black Beans, drained and rinsed
• 2 Peppers (color of your choice), cut into thin sticks
• amount of your choice of mushrooms, or other veggies, sliced
• spices : a pinch of salt, 1/2 tsp Mexican chili powder, 1/2 tsp paprika, a pinch of chili flakes, 1/2 tsp everything bagel seasoning 
• 1/2 tbsp olive oil or vegetable oil of your choice
• tomato paste 
• 1/2 cup of water
• 5 whole wheat Tortillas
• 1 can of tomato puree  
• Low fat mozzarella < 20 % MF, or other low fat cheese of your choice 
• Low fat 0 % Greek Yogurt - such as Kirkland Signature Organic Greek Yogurt with 17 g protein per serving.

*Scroll to see which products were used !

Steps

1.  Preheat oven to 400 degrees F. 
2. In a large size pan, sweat onions, then add in the other vegetables, cooking for around 7 minutes. 
3. Add all spices.
4. Add in tofu and black bean mixture to the pan, add in a small dollop of tomato paste and a small amount of water to humidify and avoid burning the mixture. Cook for 10 minutes. 
5. Place 5 whole wheat tortillas on a baking tray, spoon the warm tofu, bean mixture onto each tortilla. Cover each tortilla with a few spoonfuls of tomato sauce and low fat cheese. 
6. Place in the oven and cook for 10-15 minutes. 
7. Serve with a dollop of high protein low fat Greek Yogurt.  
8. Enjoy ! 

 Recipe developed by Ines Oultache, Dietitian