Vegan Quinoa and Tofu Burrito
This vegan quinoa and tofu burrito combines mashed spicy black bean paste, guacamole, and pan-fried breaded tofu in a gluten-free tortilla for a hearty, flavorful meal. It's packed with nutrients and perfect for any meal.
Details
- Author: CuisineSavvy
- Cuisine: Mexican
- Course: Main
- Servings: 4
- Prep Time: 20 minutes
- Cook Time: 30 minutes
- Diet: Vegan, Gluten-Free
- Tags: Vegan, GlutenFree, Burrito, Quinoa, Tofu
Nutritional Values
Packed with protein, fiber, and essential nutrients from quinoa, tofu, and avocados, this dish is a healthy choice for a meal. However, it is moderately high in sodium.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 550 kcal | -- |
| Total Fat | 25 g | -- |
| Saturated Fat | 5 g | -- |
| Monounsaturated Fat | -- | |
| Polyunsaturated Fat | -- | |
| Cholesterol | 0 mg | -- |
| Sodium | 700 mg | -- |
| Total Carbohydrate | 65 g | -- |
| Dietary Fiber | 15 g | -- |
| Total Sugars | 5 g | -- |
| Protein | 25 g | -- |
Ingredients
1 cup quinoa, well-rinsed; 2 cups vegetable broth; 1 cup black beans, cooked; 1/2 tsp ground cumin; 1/4 tsp chili flakes; 1/2 tsp garlic powder; Salt to taste; 1 tbsp olive oil; 2 tbsp water; 2 ripe avocados; Juice of 1 lime; 1/4 cup finely chopped red onion; 1 small tomato, diced; 1/4 cup chopped cilantro; Salt and pepper to taste; 200g firm tofu, pressed and cubed; 1/2 cup chickpea flour; 1/4 cup nutritional yeast; 1/2 tsp salt; 1/4 tsp black pepper; Olive oil for frying; 4 gluten-free tortillas; 1 cup vegan cheese, shredded
Instructions
Cook the quinoa in vegetable broth until absorbed; Mash black beans with cumin, chili flakes, garlic powder, salt, olive oil, and water; Mash avocados with lime juice, red onion, tomato, cilantro, salt, and pepper for guacamole; Coat tofu in chickpea flour, nutritional yeast, salt, and pepper mixture and pan-fry in olive oil until crispy; Assemble burritos with black bean paste, quinoa, tofu, guacamole, and vegan cheese on warmed tortillas; Fold and serve immediately with optional avocado, vegan sour cream, or salsa.
External Recipes
- Copycat Amy's Quinoa Black Bean Burritos (Health Score: 65)
- Spicy Black Bean Quinoa Burrito (Health Score: 70)
Allergens
Soy, Nuts
HealthScore: 75
This dish scores high for its nutrient-dense ingredients. Sub-scores: Quinoa (15/20) - high in protein and fiber; Black Bean Paste (15/20) - rich in protein and fiber but moderate in sodium; Guacamole (20/20) - high in healthy fats and vitamins; Tofu (20/20) - excellent source of protein and low in fat. The overall score is slightly reduced due to the moderate sodium content of the meal.