Tofu Rancheros

Jun 04, 2023June 4, 20230 13
Tasty Tofu Rancheros Recipe for Breakfast
in Breakfast/Brunch

Prep

10 min

Cook

20 min

Ready In

30 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

2 teaspoons vegetable oil
hing
1 tablespoon chili powder
2 teaspoons cumin
2 teaspoons oregano
1 can tomato sauce
1 cup mashed tofu ( firm )
2 teaspoons lime juice
1 can refried beans
36 inches corn tortillas
2 tomatoes , diced
1 avocado , diced
1/4 cup chopped cilantro

Nutrision Information

Servings Per Recipe
6
Calories
342
Sugar
4g
Fat
20g
Tofu rancheros is a delicious and hearty breakfast dish that combines classic Mexican flavors with the health benefits of tofu. The dish is typically made with scrambled eggs, but this vegetarian version swaps eggs for mashed tofu, making it a great option for those following a plant-based diet. Refried beans, a staple in Mexican cuisine, provide a creamy and satisfying base for the dish, while diced tomatoes, avocado, and cilantro add freshness and flavor. This recipe makes a great weekend brunch or a quick and easy breakfast for busy mornings.

Instructions

1.Heat the vegetable oil in a large skillet over medium heat.
2.Add the hing and chili powder and cook for 1-2 minutes until fragrant.
3.Add the cumin, oregano, and tomato sauce, stirring to combine.
4.Add in the mashed tofu and lime juice, stirring gently to coat and cook for 2-3 minutes until heated through.
5.Warm the refried beans in a small saucepan over low heat, stirring occasionally.
6.In a separate skillet, heat the corn tortillas over medium heat until warmed through and slightly crisp.
7.To assemble, place a tortilla on a plate and spread with the refried beans. Spoon a generous serving of the tofu mixture over the beans, then top with diced tomatoes, avocado, and cilantro. Repeat with remaining tortillas and filling. Serve immediately.

PROS

This dish is high in protein and fiber, making it a nutritious and filling breakfast option.
The use of tofu instead of meat also makes it a great choice for vegetarians and vegans.

The dish is also versatile and can be easily customized to suit individual tastes.

CONS

The refried beans and tortillas in this recipe are high in carbohydrates, so it may not be suitable for those on a low-carb diet.

The meal may also be high in sodium, depending on the brand of refried beans and tomato sauce used.

HEALTH & BENEFITS

The tofu in this recipe provides a good source of plant-based protein, making it an excellent choice for vegetarians and vegans.
The dish is also high in fiber, which can help support gut health and lower cholesterol levels.
The use of avocado provides healthy monounsaturated and polyunsaturated fats, which can help reduce the risk of heart disease.

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