How many calories are in Grilled Tofu with Beans?
Grilled Tofu with Beans has about 382 calories per serving based on the current ingredient list and serving size on this page.
InternationalDinnerVegetarianGluten FreeVeganLow CarbQuick Meals30 Minute MealsFat Loss Friendly
Grilled Tofu with Beans
Grilled Tofu with Beans is a Dinner international recipe with 382 calories per serving, nutrition details, and step-by-step preparation guidance.
Calories
382 kcal
Total Time
15 min
Servings
1
Protein
20.1 g
About This Recipe
The story behind Grilled Tofu with Beans
Grilled Tofu with Beans is a dinner recipe with broad, cross-cultural appeal rather than roots in a single national cuisine. Dishes like this travel easily between kitchens and regions, picking up local ingredients and techniques along the way, which is why you will find so many variations built around tofu, beans, and olive oil.
Like most enduring dinner recipes, this one is less about a rigid formula and more about balance. The version on this page is written for 1 serving and lands at roughly 382 calories each, so you can see exactly how it fits your day before you start cooking.
Plan for about 15 minutes from start to finish. The steps below keep the method approachable for a home cook while staying close to the flavors that make Grilled Tofu with Beans worth coming back to.
Ingredients
- Tofu200 g
- Beans1/2 cup (100 g)
- Olive Oil1 tablespoon (10 ml)
- Lemon Juice1 tablespoon (15 g)
Instructions
- 1
Step 1
For this recipe you need cooked beans.
- 2
Step 2
Heat half the oil in a grill over medium heat. In the meantime, drain and cut the tofu into strips.
- 3
Step 3
Once heated, add the tofu and cook for 5-8 minutes or until both sides are browned. Remove.
- 4
Step 4
Season the beans with the remaining oil, lemon juice, salt and pepper.
- 5
Step 5
Serve the tofu with beans on a plate.
Nutrition Snapshot
Macros and micros at a glance
41/ 100
Forkd Score · Limited
This recipe scores well for protein density relative to its per-serving calories.
Calories
382
Protein
20.1g
Carbs
14.1g
Fat
17.9g
Fiber
4.9g
Micronutrients
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Download Forkd AI on the App StoreDiet and Allergen Guide
Vegetarian
Yes
Vegan
Yes
Gluten Free
Yes
Dairy Free
No
Allergens
Tree NutGlutenSoy
Meal Prep and Storage
Make it easier to prep ahead
Grilled Tofu with Beans can usually be portioned into airtight containers and refrigerated for 2 to 4 days depending on the ingredients used.
Frequently Asked Questions
Common questions about Grilled Tofu with Beans
How long does Grilled Tofu with Beans take to make?
Grilled Tofu with Beans takes about 15 minutes from start to finish. That is roughly about 15 minutes of prep. Actual times vary with your equipment and how much you prep in advance.
What ingredients can I substitute in Grilled Tofu with Beans?
Most ingredients in Grilled Tofu with Beans can be swapped for what you have on hand. Keep substitutions in the same role, trade one vegetable for another, one starch for another, or a protein for a similar protein, so cooking times and texture stay close. Larger swaps will shift the calories and macros shown on this page.
How should I store leftover Grilled Tofu with Beans?
Grilled Tofu with Beans can usually be portioned into airtight containers and refrigerated for 2 to 4 days depending on the ingredients used. Let it cool before sealing, and keep it refrigerated rather than at room temperature.
Can I freeze Grilled Tofu with Beans?
Yes, Grilled Tofu with Beans generally freezes well. Cool it completely, portion it into airtight freezer-safe containers, and freeze for up to 2 to 3 months. Thaw overnight in the fridge before reheating.
How do I reheat Grilled Tofu with Beans?
Reheat Grilled Tofu with Beans gently until it is piping hot throughout. The microwave is quickest for single portions, while the stovetop or oven keeps the texture closer to fresh. Add a splash of water or oil if it looks dry.
Can I scale Grilled Tofu with Beans up or down?
Yes. Grilled Tofu with Beans is written for 1 serving, and you can multiply or divide every ingredient by the same factor to scale it. Keep the ratios identical and check for doneness rather than watching the clock, since cooking times change only slightly. The calories and macros above are per serving, so they stay the same when you scale evenly.
What pan or dish should I use for Grilled Tofu with Beans?
A large skillet, saucepan, or sheet pan works well for Grilled Tofu with Beans. Pick one big enough to hold the ingredients in a single layer so everything cooks evenly instead of steaming.
How do I know when Grilled Tofu with Beans is cooked properly?
Grilled Tofu with Beans is done when the ingredients are tender and heated through and the flavors have come together. Taste toward the end of cooking and adjust the seasoning before serving.
Is Grilled Tofu with Beans suitable for vegetarians?
Yes. Grilled Tofu with Beans is suitable for vegetarians as written.
Is Grilled Tofu with Beans gluten-free?
Yes. Grilled Tofu with Beans is gluten-free as written, but always double-check packaged ingredients if cross-contact matters to you.
Are there any allergen ingredients in Grilled Tofu with Beans?
Yes. This recipe includes Tree Nut, Gluten, and Soy. Always review ingredient labels if you are cooking for an allergy-sensitive household.
Can I make Grilled Tofu with Beans ahead of time?
Grilled Tofu with Beans can usually be portioned into airtight containers and refrigerated for 2 to 4 days depending on the ingredients used.
How can I adjust Grilled Tofu with Beans for my calorie or macro goals?
To make Grilled Tofu with Beans higher in protein, add a lean protein source or swap part of the starch for a higher-protein ingredient. To lower calories, reduce calorie-dense toppings or oils while keeping the core ingredients the same.
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