Lunch: Black Beans, Farro, Tofu and Cilantro
A simple meal for meal-prepped lunch
Servings: 8 servings
Calories: 608kcal
Equipment
- 8 large (~6 cup) containers
Ingredients
Beans
- 1 lb black beans
- 1 small red onion
- 3 oz chipotle in adobo
- ½ tsp salt
Farro
- 1½ cups pearled farro
- 4½ cups vegetable broth
- 2 tbsp olive oil
Walnut-Cilantro Paste
- 2 cups walnuts
- 1 small serrano pepper
- ¼ cup olive oil
- ½ bunch cilantro
- ½ tsp salt
Chipotle Tofu
- 20 oz firm tofu Hodo Soy preferred
- 3 oz chipotle in adobo cubed
- 2 tsp cumin
- 1 tbsp olive oil
- 1 small lime juiced
- 1 tsp oregano
Sides
- 3 large green bell peppers
Instructions
Chipotle Tofu
- Mix together the marinade ingredients. Add the cubed tofu. Set aside for a few hours, if possible.20 oz firm tofu, 3 oz chipotle in adobo, 2 tsp cumin, 1 tbsp olive oil, 1 small lime, 1 tsp oregano
Beans
- Soak the black beans in 1% salted water for about 6-8 hours, ideally. (Or skip this step and just rinse the beans and increase cooking time.)1 lb black beans
- In a pressure cooker (electric or stovetop), turn on the heat (turn on saute) and add the chopped red onion, the chipotle in adobo and a few pinches of salt. Cook until it has softened and developed some color and aroma.1 small red onion, 3 oz chipotle in adobo, ½ tsp salt
- Add the soaked (or just rinsed) beans and ~2 quarts of water. If unsoaked, add more water; if soaked long enough, you may be able to use less water. If fully soaked, cook under high pressure for 4-6 minutes; if unsoaked, cook under high pressure for 24-28 minutes. Allow pressure to release for 25 minutes. Drain beans, salt lightly, and set aside.
Chipotle Tofu
- Preheat the oven to 450ºF. Place the marinated tofu in a ceramic baking dish. Once oven is pre-heated, bake tofu for 40 minutes.
Farro
- Rinse the farro and drain well. Add to a large saucepot and turn to medium-high heat. Allow farro to burn off the water and start to toast in the pot.1½ cups pearled farro
- Add the vegetable broth and bring to a boil. Turn heat to low and simmer for about 25 minutes, until cooked.4½ cups vegetable broth
- Drain and add back to the pot, mixing with 2 tbsp olive oil.2 tbsp olive oil
Walnut-Cilantro Paste
- Toast the walnuts (optional). Add the walnuts, serrano pepper, olive oil, cilantro and salt to a small food processor. Blend until you get a paste.2 cups walnuts, 1 small serrano pepper, ¼ cup olive oil, ½ bunch cilantro, ½ tsp salt
Assembly
- Once all ingredients are ready, add to the small containers in roughly equal proportions, starting with farro and beans, then the cilantro paste, then the olives and bell pepper slices.3 large green bell peppers
Notes
Makes 8 servings
Nutrition
Calories: 608kcal | Carbohydrates: 59g | Protein: 20g | Fat: 35g | Saturated Fat: 4g | Sodium: 1100mg | Potassium: 589mg | Fiber: 17g | Sugar: 6g | Vitamin A: 1646IU | Vitamin C: 54mg | Calcium: 165mg | Iron: 5mg
Nutrition Facts
Lunch: Black Beans, Farro, Tofu and Cilantro
Amount Per Serving
Calories 608
Calories from Fat 315
% Daily Value*
Fat 35g54%
Saturated Fat 4g25%
Sodium 1100mg48%
Potassium 589mg17%
Carbohydrates 59g20%
Fiber 17g71%
Sugar 6g7%
Protein 20g40%
Vitamin A 1646IU33%
Vitamin C 54mg65%
Calcium 165mg17%
Iron 5mg28%
* Percent Daily Values are based on a 2000 calorie diet.