Selfboost / Recipes / Dinner
Tofu, rice & bean bowl
Golden tofu, colourful peppers, rice and black beans. Everything in one bowl.
A simple dinner
From start to plate
Serving
Uses ready-cooked rice and black beans.
- Protein
- 39.8 g
- Carbs
- 78.2 g
- Fat
- 19.4 g
For one serving
What you’ll need
- Firm tofu · drained150 g
- White rice · cooked150 g
- Black beans · cooked and drained80 g
- Red pepper · seeds removed80 g
- Green pepper · seeds removed80 g
- Onion · peeled40 g
- Olive oil5 g
- Soy sauce10 g
Water as needed. Optional herbs, lemon or pepper are not included in the nutrition estimate.
Allergens to check
Soy and wheat (gluten) in standard soy sauce.
Always check your specific product labels.
Keep it simple
How to make it
Prepare the ingredients
Pat the drained tofu dry and cut into cubes. Rinse, deseed and slice the peppers, then slice the peeled onion.
Brown the tofu
Heat the oil in a large non-stick pan. Cook the tofu over medium heat for about 5–6 minutes, turning until lightly golden.
Cook the vegetables
Move the tofu to one side, add the peppers and onion, and cook for 5–7 minutes. Add a splash of water if needed to prevent sticking. Stir in the beans and soy sauce and heat through.
Warm the rice and serve
Heat ready-cooked rice following its pack instructions, until steaming hot throughout. Put it in a bowl and add the tofu, beans and vegetables.
A useful detail
Use a fresh ready-cooked rice pack for the quickest option. Follow the pack’s storage instructions; only reheat rice once.
About these recipes and nutrition estimates
These are simple Selfboost recipe ideas, with one example serving each. Your appetite and energy needs can be different. A varied diet matters across the day and week; every meal does not need to contain every food group.
Calories and nutrients are calculated from the listed ingredient weights using the Food Library’s representative USDA records. Raw, dry, cooked and drained weights are marked separately. All listed oil is included. Optional seasonings and garnishes are excluded. Brands, cooking losses and portion sizes change the result; use a product’s label for its specific values.
Preparation times are estimates and include any ready-cooked ingredients noted in the recipe. Photographs are serving inspiration; follow the ingredient list for the recipe and portion.
- Food Library data notes — USDA food composition and its limits.
- NHS Eatwell Guide — variety and balance across meals.
- FoodSafety.gov cooking temperatures — chicken, fish and eggs.
- Food Standards Agency food safety guidance — handling and reheating rice.
Sources reviewed 8 October 2026. Recipe combinations and serving sizes are Selfboost’s editorial choices, not a prescribed meal plan or an endorsement by these organisations.
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General nutrition information and estimates, not individual medical advice.