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Healthy Tofu Breakfast Burritos

 
Healthy Tofu Breakfast Burritos
Image © The Fitchen
This recipe belongs to the top 10% of the most popular recipes.popular
This recipe is vegetarian.vegetarian
This recipe is vegan.vegan
This recipe can be made gluten free by choosing gluten-free versions of basic ingredients commonly found in supermarkets or online.gluten-free
This recipe can be made completely dairy-free.dairy-free
 
One serving costs about $1.63

$1.63 per serving

418 people like this recipe

418 likes

This recipe is ready in 25 minutes

Ready in 25 minutes

spoonacular Score:87%

Spoonacular Score: 87%

 

Healthy Tofu Breakfast Burritos might be just the Mexican recipe you are searching for. For $1.63 per serving, you get a main course that serves 4. One serving contains 356 calories, 15g of protein, and 21g of fat. Many people made this recipe, and 418 would say it hit the spot. It is a good option if you're following a gluten free and vegan diet. This recipe from The Fitchen requires olive oil, turmeric, extra tofu, and teaspoon sea salt. To use up the black pepper you could follow this main course with the Meyer Lemon and Black Pepper Cookies as a dessert. Taking all factors into account, this recipe earns a spoonacular score of 87%, which is amazing. Tofu Breakfast Burritos, Vegan Tofu Breakfast Burritos, and Kale, Tomato and Tofu Breakfast Burritos are very similar to this recipe.

Ingredients

Servings:
1
1  avocado
avocado
1 teaspoon
1 teaspoon black pepper
black pepper
4
4  gluten free brown rice
gluten free brown rice
15 ounces
15 ounces black canned black beans
black canned black beans
0.5 teaspoons
0.5 teaspoons chipotle powder
chipotle powder
2 tablespoons
2 tablespoons cilantro
cilantro
1 package
1 package extra firm tofu
extra firm tofu
0.5
0.5  lime (juice)
lime (juice)
3 tablespoons
3 tablespoons olive oil
olive oil
1 pinch
1 pinch sea salt
sea salt
0.75 tablespoons
0.75 tablespoons sea-salt
sea-salt
1
1  tomato
tomato
0.5 teaspoons
0.5 teaspoons turmeric
turmeric
1
1  yellow onion
yellow onion
1  avocado
1
avocado
1 teaspoon black pepper
1 teaspoon
black pepper
4  gluten free brown rice
4
gluten free brown rice
15 ounces black canned black beans
15 ounces
black canned black beans
0.5 teaspoons chipotle powder
0.5 teaspoons
chipotle powder
2 tablespoons cilantro
2 tablespoons
cilantro
1 package extra firm tofu
1 package
extra firm tofu
0.5  lime (juice)
0.5
lime (juice)
3 tablespoons olive oil
3 tablespoons
olive oil
1 pinch sea salt
1 pinch
sea salt
0.75 tablespoons sea-salt
0.75 tablespoons
sea-salt
1  tomato
1
tomato
0.5 teaspoons turmeric
0.5 teaspoons
turmeric
1  yellow onion
1
yellow onion

Equipment

paper towels
paper towels
frying pan
frying pan
bowl
bowl
oven
oven
pot
pot
paper towels
paper towels
frying pan
frying pan
bowl
bowl
oven
oven
pot
pot


Instructions

Read the detailed instructions on The Fitchen

Price Breakdown

Cost per Serving: $1.63
Ingredient
1 avocado
1 teaspoon black pepper
4 gluten free brown rice
15 ounces black canned black beans
1/2 teaspoon chipotle powder
2 tablespoons cilantro
1 package extra firm tofu
1/2 lime (juice)
3 tablespoons olive oil
3/4 tablespoon sea-salt
1 tomato
1/2 teaspoon turmeric
1 yellow onion
Price
$1.50
$0.06
$0.01
$0.76
$0.15
$0.03
$2.69
$0.13
$0.50
$0.06
$0.36
$0.05
$0.24
$6.53

Tips

Health Tips

  • Although the body needs salt to survive, most of us get too much. The problem with consuming too much salt (what chemists call "sodium chloride") is actually the sodium part, which is why people concerned about high blood pressure go on low-sodium diets. If you are trying to reduce salt in your diet, you can try salt substitutes like potassium chloride or try to make do with less salt by using more black pepper, herbs, and spices.

  • Sea salt is not healthier than table salt, contrary to what you may have heard. Sea salt is usually 97.5% sodium chloride (same as regular old table salt) and the minerals accounting for the rest are too insignificant to make a difference?unless you plan on consuming sea salt by the pound, in which case the health benefits from the minerals will definitely be outweighed by the negative effects of all the sodium you are consuming!

  • Lycopene, the chemical in tomatoes that makes them red (and healthy), is fat soluble. This means eating tomatoes with a fat — say, avocado or olive oil?improves the body's ability to absorb the lycopene. Don't hesitate to include some healthy fats in this dish to get the most health benefits from the tomatoes!

Price Tips

  • Sea salt can add a unique texture or provide bursts of salty goodness, but ONLY when it isn't being dissolved. So if you have expensive sea salt, save it for sprinkling on salads or dark chocolate cookies, don't try to use it in your pasta sauce or soup. Once sea salt dissolves, the flavor is indistinguishable from table salt from the shaker (after all, they are chemically the same thing, sodium chloride).

  • Avocados are one of the "clean fifteen", so you don't have to buy them organic if you don't want to spend the extra dough.

Cooking Tips

  • If you're using olive oil to cook at high temperatures, make sure that the olive oil you're using has a high smoke point because heating an oil past its smoke point can ruin the flavor and even release harmful compounds into your dish. Many people recommend saving extra-virgin olive oil for cold dishes or for adding the finishing touch to a warm dish. You could also use canola oil, coconut oil, or another good high-temperature oil to be on the safe side.

  • If you're buying an avocado to use for dinner tonight, make sure you choose a ripe one! Find an avocado that is soft enough to press your fingertips into. If it's too firm, it's not ripe. If it's almost smooshy, it's too ripe. The perfect avocado can be hard to find in stores, so you might have to buy your avocados in advance and ripen them at home. To speed up the ripening process, put the avocados in a paper bag with an apple or banana. It really works!

  • Just a head's up: tomatoes shouldn't be refrigerated! They will lose their flavor and probably get mushy too. For more on selecting and storing tomatoes and other vegetables, check out the academy.

  • The average fresh lime contains 2 tablespoons of lime juice (just in case you are substituting bottled lime juice).

  • get more cooking tips

Green Tips

  • Tomatoes, especially cherry tomatoes, should be bought organic when possible. Moreover, buying tomatoes from your local farmers' market when they are in season is going to make your dish much, much tastier, not to mention more eco-friendly. In fact, we recommend using canned — or better yet, jarred?tomato products when tomatoes aren't in season instead of buying imported or greenhouse-grown tomatoes.

Disclaimer

Nutritional Information

Quickview
356 Calories
15g Protein
21g Total Fat
29g Carbs
20% Health Score
Limit These
Calories
356
18%

Fat
21g
32%

  Saturated Fat
3g
19%

Carbohydrates
29g
10%

  Sugar
3g
4%

Cholesterol
0.0mg
0%

Sodium
1778mg
77%

Get Enough Of These
Protein
15g
30%

Fiber
12g
48%

Folate
116µg
29%

Copper
0.55mg
27%

Manganese
0.53mg
26%

Potassium
909mg
26%

Phosphorus
251mg
25%

Magnesium
88mg
22%

Iron
3mg
21%

Vitamin B1
0.31mg
21%

Vitamin K
21µg
21%

Vitamin E
2mg
20%

Vitamin C
15mg
19%

Vitamin B2
0.26mg
15%

Vitamin B6
0.28mg
14%

Zinc
1mg
11%

Vitamin A
535IU
11%

Vitamin B3
2mg
11%

Vitamin B5
0.99mg
10%

Calcium
90mg
9%

Selenium
1µg
3%

covered percent of daily need

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