High Protein · Goal: Everyday meals
Pan-Seared Tofu, Black Beans and Corn and Mushrooms Bowls
Estimated nutrition per serving, calculated from the ingredient weights below.
- Calories
- 613
- Protein
- 49.1g
- Carbs
- 47.7g
- Fat
- 31.1g
- Prep Time
- 15 mins
- Cook Time
- 20 mins
- Servings
- 2
Illustrative image; follow the weighed ingredients and method below.
2 servings. Nutrition values are per serving; cooking time does not scale automatically.
Nutrition calculation and preparation assumptions
Nutrition is estimated for one of two servings from the base 1x batch. Every nutrient-bearing ingredient is included at the weight and raw, cooked, drained or as-purchased basis stated in the ingredient list. Water adds no calories. The estimate assumes all oil and listed nutrients are eaten, with no cooking-loss adjustment. Brand, trimming, draining and retained oil can change actual nutrition.
Times are planning estimates for this two-serving batch and exclude preparing ingredients already listed as cooked. This recipe has not been kitchen-tested. Follow the product package cooking instructions. Avoid leaving the prepared meal at room temperature for more than two hours.
Ingredient estimates use USDA FoodData Central SR Legacy (download dataset), the final 2018 dataset, retrieved October 11, 2026. Find the food IDs below in its food.csv file. This is a calculated estimate, not a laboratory analysis or professional nutrition review.
- Tofu, raw, firm, prepared with calcium sulfate (USDA food 172475): 400g for the base batch
- Beans, black, mature seeds, cooked, boiled, without salt (USDA food 173735): 200g for the base batch
- Corn, sweet, yellow, frozen, kernels cut off cob, boiled, drained, without salt (USDA food 168399): 100g for the base batch
- Avocados, raw, all commercial varieties (USDA food 171705): 100g for the base batch
- Oil, olive, salad or cooking (USDA food 171413): 10g for the base batch
- Spices, garlic powder (USDA food 171325): 2g for the base batch
- Spices, paprika (USDA food 171329): 2g for the base batch
- Mushrooms, white, raw (USDA food 169251): 200g for the base batch
Cooking temperatures follow US food-safety guidance. Follow ingredient package storage instructions and use-by dates; see Food Standards Scotland storage guidance.
Ingredients
- 400g firm calcium-set tofu, drained
- 200g cooked black beans, drained, without added salt
- 100g cooked sweet corn kernels, drained, without added salt
- 100g avocado flesh
- 10g olive oil
- 2g garlic powder
- 2g paprika
- 200g raw white mushrooms, sliced
Cooking Instructions
- Measure ingredients using the raw, cooked, drained or ready-to-eat weights stated in the ingredient list. Wash produce and use clean utensils.
- Use the listed drained weights of cooked black beans and cooked corn. Prepare the foods separately according to their packages if needed. Warm them together with a splash of water until steaming hot, then drain any excess liquid.
- Drain the tofu, pat it dry and cut into bite-size cubes. Heat half the measured oil in a nonstick skillet over medium heat. Cook the tofu, turning to brown several sides, then stir in the garlic powder and paprika. Follow any cooking directions on the tofu package.
- Cook the mushrooms in a separate nonstick pan over medium heat, stirring until tender and their released liquid reduces. Add a splash of water if needed to prevent sticking.
- Toss the vegetables with the remaining half of the measured oil. Divide the protein, carbohydrate side, vegetables and avocado equally among the selected number of servings. Include the cooking oil and pan juices in the portions; serve promptly.
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