Easy Tofu Taco Bowl Recipe

Download a print-friendly version of our easy tofu taco bowl recipe.

Serves 4

• 1 packet of reduced-sodium taco seasoning, or try our homemade taco seasoning
• 1/4 cup lime juice or water
• 1 tablespoon olive oil
• 1 block (14 ounces) extra-firm tofu
• 1 medium onion, sliced into strips
• 1 bell pepper (color of choice), sliced into strips
• 1 can of black beans, drained and rinsed
• 3/4 cup of your favorite salsa
• 2 cups cooked brown rice
• 4 cups mixed lettuce greens
• Optional toppings: avocado, cheese, jalapeños, tomatoes,* salsa, corn, plain Greek yogurt

*If serving grape or cherry tomatoes to children younger than 4 years of age, cut them in quarters to reduce choking risk.

1. In a large bowl, whisk together taco seasoning, lime juice or water, and olive oil.
2. Press out the water from the tofu and cut into bite-sized cubes.
3. Combine tofu, onions and peppers in taco seasoning mixture. Stir until coated. Let the mixture sit in the refrigerator for 30 minutes or overnight. The longer you let it sit, the more time the tofu will have to absorb the flavors.
4. Preheat oven to 400° F.
5. Arrange seasoned tofu, onion and peppers on a baking sheet lined with parchment paper. Bake for 20 to 25 minutes.
6. In a separate bowl, combine the black beans and salsa. Place in the microwave** and cook for 30-second intervals, stirring in between, until warm.
7. Remove tofu, onions and peppers from the oven.
8. Build your bowl:
• 1/2 cup warmed rice
• 1/4 cup warmed bean mixture
• 1/2 cup tofu mixture
• 1 cup lettuce greens
• Any additional toppings of choice

** You can also warm the beans and salsa on the stovetop instead of in a microwave. If you heat on the stovetop, add 1/2 to 3/4 cup water to account for evaporation.

This homemade taco seasoning recipe makes the equivalent of about 3 packets of store-bought taco seasoning.

Ingredients

• 3 tablespoons chili powder
• 3 tablespoons cumin
• 1 tablespoon garlic powder
• 1 tablespoon onion powder
• 2 1/2 teaspoons ground smoked paprika
• 2 teaspoons ground coriander (or oregano)
• 2 teaspoons ground black pepper

Directions

• Combine ingredients.
• Store in an airtight container for up to 3 months in the pantry.

See below for the nutrition facts for 1 serving of the taco bowl (additional toppings not included).

Calories: 390
Protein: 23 grams
Carbohydrates: 53 grams
Fiber: 12 grams
Fat: 11 grams

Nutrition facts are an estimate and vary based on serving size.

When kids are a part of mealtime prep and decisions, they are more likely to try the food offered.

Based on your child's age and skill level, get them involved by letting them:

• Pour and mix the homemade taco seasoning spices together.
• Mix the beans and salsa before warming.
• Wash and tear the lettuce.
• Create their own bowl by scooping up the foods they want to try.

This recipe has been tested at the Children's Healthcare of Atlanta Kauffman Family Teaching Kitchen, located in the Center for Advanced Pediatrics. The Kauffman Family Teaching Kitchen offers interactive, hands-on cooking and nutrition classes for patients, their families and children in the community.

To learn more, email teachingkitchen@choa.org.