Estimated Nutrition (whole recipe, rough)
Counts 12 of 14 ingredients — the other 2 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 12 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Pinto Bean | 1/2 cup (86g) canned | 122 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Corn Oil | 1/2 cup kernels (82g) | 77 |
| Tofu | 100g firm | 76 |
| Onion | 1 medium (110g) | 44 |
| Bell Pepper | 1 medium (119g) | 31 |
| Tomato | 1 medium (123g) | 22 |
| Soy Sauce | 1 tbsp (15ml) | 9 |
| Chili | 1 tsp (2.7g) | 8 |
| Cumin | 1 tsp ground (2.1g) | 8 |
| Garlic | 1 clove (3g) | 4 |
| Salt | 1 tsp (6g) | 0 |
| Water | not in our table | 0 |
| Bean | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- =
- 5 cups cooked pinto beans
- 2 pounds frozen tofu
- 1/4 cup soy sauce (tamari)
- 1 1/2 tablespoons tomato paste
- 3 tablespoons corn oil
- 1/2 teaspoon garlic powder
- 1/2 cup liquid (water or bean cooking liquid)
- 1 1/2 tablespoons oil
- 1 medium green pepper, diced
- 2 large onions, diced
- 3 cloves garlic, minced
- 1 tablespoon sea salt
- 1 1/2 tablespoons chili powder
- 2 teaspoons cumin
- =
Directions
Cut tofu into bite-size pieces and freeze overnight.
The next day, thaw tofu for about 1 hour.
Mix soy sauce, tomato paste, corn oil, garlic powder and liquid and add thawed tofu; heat in a skillet.
In a separate skillet, sauté green pepper, onions and garlic in oil until onions turn clear. Put all ingredients in a pot and simmer together. You may have to add more liquid. Cook for 20 to 40 minutes.