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Healthy Taco Bowl recipe

Healthy Taco Bowl

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A fresh, filling taco bowl built with lime-and-spice seasoned tofu, saucy black beans, rice, pico de gallo, avocado, and lime. Simple steps, bright flavor, and satisfying textures make it an easy vegan lunch or dinner for four.

  • Total Time: 40
  • Yield: 4 bowls servings 1x

Ingredients

Scale
  • 20 ounces firm or extra-firm tofu (about 570 g), drained and patted dry
  • Juice of 1 lime
  • 2 tablespoons taco seasoning
  • 1 teaspoon olive oil, plus more for the pan
  • 1 teaspoon olive oil
  • 1/4 cup finely chopped onion
  • 1/2 cup diced red bell pepper
  • 3 garlic cloves, minced
  • 3 tablespoons chopped cilantro
  • 1 can black beans, 15 ounces or 425 g, drained and rinsed
  • 1/4 cup water (60 ml)
  • 1/2 teaspoon ground cumin
  • 1/2 teaspoon salt
  • 3 cups cooked brown or white rice
  • 1/2 cup pico de gallo
  • 1 small avocado, sliced or diced
  • 2 cups shredded romaine lettuce
  • 1/2 cup corn, optional
  • Fresh cilantro, for serving
  • Lime wedges, for serving
  • 1/2 cup plain dairy-free yogurt, optional

Instructions

  1. Heat 1 teaspoon olive oil in a large skillet over medium heat; add the onion, red bell pepper, garlic, and cilantro and cook, stirring, for 3–4 minutes until softened and fragrant.
  2. Stir in the black beans, water, cumin, and salt; bring to a simmer and cook for about 15 minutes, stirring occasionally, until slightly thickened and saucy.
  3. In a mixing bowl, toss the tofu with the lime juice and taco seasoning until evenly coated.
  4. Heat a grill pan or cast-iron skillet over medium-high heat and brush with a light coating of olive oil; add the tofu and cook for 4–5 minutes per side, until golden at the edges and heated through.
  5. Let the tofu rest for 2–3 minutes, then slice if needed.
  6. Divide the cooked rice and black beans among four bowls.
  7. Top each bowl with shredded romaine, tofu, pico de gallo, avocado, and optional corn.
  8. Finish with fresh cilantro, lime wedges, and a spoonful of plain dairy-free yogurt if desired; serve immediately.

Notes

Use brown rice or quinoa for a whole-grain base, or swap in cauliflower rice or extra romaine for a lower-carb bowl. Choose a low-sodium taco seasoning if preferred, and add jalapeño or hot sauce for extra heat. Plain dairy-free yogurt offers a cool, creamy finish.

  • Author: Barbara Anderson
  • Prep Time: 15
  • Cook Time: 25
  • Category: Lunch, Dinner
  • Cuisine: Mexican-Inspired

Nutrition

  • Calories: Approximately 550 kcal

Find it online: https://www.koyarecipes.com/healthy-taco-bowl/