That’s my kind of bowl. Filling, full of different textures, spicy, loaded with plant protein and more importantly packed with flavor.
I called this recipe enchilada bowls because that’s what it’s all about: black beans, green lentils and rice in a luxurious chili-cheese sauce. Think of it like deconstructed enchiladas in a bowl.
And if you are worried about protein, each serving contains over 20g of protein!
I have been a little late on my posting schedule lately. I try to release recipes twice a week, Tuesday and Friday. The thing is sometimes I am not happy with the photos I take or just think of another background that would look better, or another bowl, etc… That’s what happened with this recipe, I struggled to take photos and I had to re-take them three times. And still, I’m not completely satisfied, I guess it’s part of the process of creating and releasing recipes. #foodbloggerproblems Anyway, back to these delicious bowls.
The tofu is marinated in soy sauce, maple syrup, almond butter and chili powder for at least 20 minutes to let it soak up all the flavors. Then it’s cooked for 7-8 minutes in a skillet. You can also bake the tofu at 300°F for 20 minutes if you prefer.
While the tofu marinates, you cook the rice and lentils, and then add the black beans. I used canned beans for convenience but if you have time you can make them from scratch, it can only be tastier. I love to combine multiple legumes and grains. First, because it makes the texture more interesting and secondly because you get complete proteins.
The enchilada sauce is a mix of browned onions, tomato sauce, chili, oregano and nutritional yeast to add a nice cheesy flavor.
Divide the beans into bowls and top with sliced avocado, chewy/crispy tofu and fresh parsley.
If you are looking for a healthy and satisfying meal, look no further. This recipe comes together in just 30 minutes and makes 4 generous servings. It’s a great and flavorful meal for a weeknight dinner. Plus leftovers reheat really well!
Let me know in the comments if you try this recipe!
Lentils, rice and beans
- 1/2 cup brown rice
- 1/2 cup green lentils
- 2 and 1/2 cup water
- 1 15-oz can black beans
- 7-ounces firm tofu
- 1 tbsp maple syrup
- 1 tbsp soy sauce, or tamari
- 1 tsp chili powder
- 1 tbsp almond butter
- 1 onion, finely sliced
- 1 garlic clove, chopped
- 1 and 1/2 cup tomato sauce
- 1 tsp chili powder (2 if you like it more spicy)
- 1/4 tsp cumin
- 1 tsp oregano
- 1 tbsp apple cider vinegar
- 3 tbsp nutritional yeast
- 1/2 tsp salt
- 2 avocados (optional but recommended)
Lentils, rice, and beans
- Add the lentils, brown rice and water to a medium size saucepan. Bring to a boil and simmer, uncovered, for about 20 minutes.
- Drain and rinse the black beans and add them to the rice and lentils. Set aside and cover to keep warm.
- Heat two teaspoons of oil in a saucepan, add the onion and cook for about 10 minutes, or until soft and golden brown. Add the chopped garlic and cook for another 5 minutes.
- Add the tomato sauce, spices, apple cider vinegar, nutritional yeast, and salt to the saucepan and whisk until combined. Cook for another 5 minutes.
- Add the rice, lentils and black beans to the enchilada sauce and mix until everything is well coated with the sauce.
- Whisk together all the marinade ingredients together until combined.
- Drain the tofu very well. Line a plate with a paper towel, place the tofu on top, add another layer of paper towel and place something heavy on top. Press the tofu for 5-10 minutes. Cut it into cubes and add it to the sauce. Stir to coat and let marinate for at least 20 minutes.
- Heat some oil a large skillet over medium heat. Add the tofu and cook for 5-6 minutes, stirring frequently until the tofu is light brown. Remove from heat and set aside.
- Divide the enchilada mixture into 4 bowls, top with half an avocado (sliced or cubed) and tofu. Top with fresh parsley and serve.
- Leftovers will keep in the fridge for up to 3 days.
- Serving Size: 1
- Calories: 381
- Sugar: 10g
- Fat: 6.3g
- Carbohydrates: 62.8g
- Fiber: 18g
- Protein: 21.9g