High Protein Gallo Pinto
Elevate your weeknight dinners with this High Protein Gallo Pinto, a vibrant twist on the traditional Costa Rican dish. Packed with nutrient-dense ingredients like hearty brown rice, tender black beans, and protein-rich crumbled tofu, this recipe is not only delicious but also incredibly satisfying. Fresh red bell peppers, garlic, and onions add depth of flavor, while a touch of soy sauce and lime juice brings a zesty brightness to the dish. Perfect for meal prep or feeding a crowd, this one-pan wonder is gluten-free, vegan-friendly, and loaded with plant-based protein to keep you energized. Serve it warm with a sprinkle of fresh cilantro for a wholesome, flavor-packed meal that’s ready in just 45 minutes!
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Recipe Information
Ingredients
- 1 cup brown rice
- 1.5 cups cooked black beans
- 1 block extra-firm tofu
- 2 tablespoons olive oil
- 1 medium onion, chopped
- 1 red bell pepper, chopped
- 3 garlic cloves, minced
- 1 teaspoon ground cumin
- 2 tablespoons soy sauce (or tamari for gluten-free)
- 0.25 cup fresh cilantro, chopped
- 1 lime, juiced
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
Instructions
Begin by cooking 1 cup of brown rice according to package instructions. This usually takes about 20 minutes.
While the rice is cooking, drain and press the extra-firm tofu to remove excess moisture. Crumble the tofu into small pieces resembling scrambled eggs.
Heat 1 tablespoon of olive oil in a large skillet over medium heat. Add the crumbled tofu to the skillet, season with a pinch of salt and black pepper, and cook for 5-7 minutes until it starts acquiring a golden color. Remove the tofu from the skillet and set aside.
In the same skillet, add the remaining tablespoon of olive oil. Add the chopped onion and red bell pepper, sauté for about 5 minutes until they soften.
Stir in the minced garlic and ground cumin, cooking for another 2 minutes until the garlic is fragrant.
Add the cooked black beans and cooked rice to the skillet with the vegetables, mixing well to combine. Stir in the soy sauce (or tamari) and let everything cook together for another 3 minutes.
Return the cooked tofu to the skillet and mix gently with the rice and bean mixture. Cook for an additional 2 minutes to let the flavors meld together.
Finish by stirring in fresh cilantro and lime juice. Taste and adjust seasoning with salt and pepper if necessary.
Serve the high protein Gallo Pinto warm, garnished with extra cilantro if desired.
Nutrition Facts
Calories |
343 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 12.4 g | 16% | |
| Saturated Fat | 1.9 g | 10% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 759 mg | 33% | |
| Total Carbohydrate | 40.3 g | 15% | |
| Dietary Fiber | 10.8 g | 38% | |
| Total Sugars | 3.0 g | ||
| Protein | 19.6 g | 39% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 249 mg | 19% | |
| Iron | 4.4 mg | 25% | |
| Potassium | 606 mg | 13% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
