5-ingredient Smokey Cajun Bowl

Serves: 4 | Prepping Time: ~ 30 mins. | *high-protein

Nutrition Information (per serving)

  • Calories: 272 kcal
  • Carbs: 33g.
  • Fat: 10.9g.
  • Protein: 18g.
  • Fiber: 10.3g.
  • Sugar: 9.3g.



  • [400 g.] 4 cups black beans (cooked or canned)
  • [200 g.] 1 (7-oz) pack smoked tofu (cubed)
  • [190 g.] 1 cup dry brown rice
  • [360 g.] 2 cups tomato cubes (canned or fresh)
  • [10 g.] 1 tbsp. salt-free Cajun spices
  • Optional: ¼ cup of water (if using fresh tomatoes)

Optional Toppings:

  • Jalapeno slices
  • Chopped cilantro
  • Avocado slices

Total number of groceries: 5


  1. Soak and cook 1½ cup of dry black beans according to the method if necessary. Cook 1 cup of brown rice according to the recipe.
  2. Put a non-stick deep frying pan over medium-high heat and add the tofu cubes, tomato cubes and the optional ¼ cup of water.
  3. Stir occasionally until everything cooks and add the black beans, cooked brown rice and Cajun spices.
  4. Turn the heat off and stir occasionally for about 5 minutes until everything is heated through.
  5. Divide the smokey Cajun beans and rice over 4 bowls, serve with the optional avocado, cilantro or jalapenos and enjoy!
  6. Store the smokey Cajun beans and rice in the fridge, using an airtight container and consume within 3 days. Store the smokey Cajun beans and rice in the freezer, for a maximum of 30 days and thaw at room temperature. Use a microwave, toaster oven, or a non-stick frying pan to reheat the smokey Cajun beans.

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