Low-Carb Tofu Taco Bowl (Pre-Op)

  • Time: 20 minutes
  • Servings: 3
  • Stage: Pre-Op

INGREDIENTS:

  • Tofu, unflavored, extra firm - 14 oz (400 grams)
  • Olive oil - 1/2 tbsp (7 grams)
  • Taco seasoning - 2 tbsp (17 grams)(click here for our favorite brand)
  • Soy sauce, low sodium - 1/2 tbsp
  • Romaine lettuce, chopped - 6 handfuls (240 grams)
  • Grape tomatoes - 6 oz (170 grams)
  • Red onion, chopped - 1/3 medium (50 grams)
  • Black beans, cooked - 1 cup (172 grams)
  • Corn kernels, cooked - 1 cup (135 grams)
  • Cilantro, fresh leaves, chopped - 3 tbsp (6 grams)
  • Salsa - 6 tbsp (72 grams)(any brand you like)

INSTRUCTIONS:

  1. Drain the tofu block from any excess water and add it to a large bowl. Mash it with a fork, breaking it apart as much as possible to form small crumbles.
  2. Place a large pan over medium heat. Once hot, add the olive oil and tofu crumbles. Cook for 7 minutes stirring occasionally and then add the soy sauce and taco seasoning. Mix and cook for 5 more minutes. Turn off the heat.
  3. Drain and rinse the black beans and unfreeze the corn kernels in the microwave or by boiling them in a bit of water.
  4. Serve all ingredients in a bowl and garnish with salsa and chopped cilantro (only when serving). Enjoy!

*Note: Recipe is medium hot (spicy). Divide equally by the listed number of servings. For the salsa, feel free to use your preferred brand and use either red or green and according to your spiciness preferences. Add the salsa only when serving, not storing. Stays fresh in the refrigerator for 3-4 days.

NUTRITION FACTS per serving:

  • Calories 380
  • Protein 28 grams
  • Carbs 34 grams
  • Fat 14 grams
  • Fiber 12 grams
  • Sugar 10 grams
  • Iron 36% DV
  • Calcium 25% DV
  • Sodium 35% DV

DV = Daily Value, Based on diet for healthy adults

Nutritionist notes: Tofu makes a great substitute for animal-based protein. Please note that this recipe if for future gastric sleeve patients that need to lose weight before their surgery. Do not follow this recipe if you already had your surgery.

Tags: dairy-free, high-protein, vegan, vegetarian, plant-based, high-fiber, gastric sleeve, vsg, bariatric, diet, recipe

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*The picture is meant for illustrative purposes and may sometimes not be representative of the serving size. For a precise serving size please follow the list of ingredients carefully, using grams as the most exact measurement.