5-ingredient Smokey Cajun Bowl

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5-ingredient Smoky Cajun Bowl

Cook Time25 mins
Total Time45 mins
Course: Main Course
Keyword: gluten-free, high-protein, oil-free, vegan
Servings: 4
Calories: 371kcal
Author: J. Plants


  • 340 g. | 2 cups Black beans canned or cooked
  • 190 g. | 1 cup Quick-cooking brown rice dry
  • 200 g. | 1 (7-oz) pack Smoked tofu cubed
  • 360 g. | 2 cups Tomato cubes canned or fresh
  • 10 g. | 1 tbsp. Cajun spices salt-free
  • 60 ml. | ¼ cup Water if using fresh tomatoes


  • When using dry beans, soak and cook ⅔ cup (113 g.) of dry black beans according to the method if necessary. Cook the brown rice according to the package instructions.
  • 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.
  • Stir occasionally until everything is cooked, then add the black beans, cooked brown rice and Cajun spices.
  • Turn the heat off and stir occasionally for about 5 minutes until everything is heated through.
  • Divide the smoky Cajun beans and rice between 4 bowls, serve with the optional toppings and enjoy!
  • Store the smoky Cajun beans and rice in an airtight container in the fridge, and consume within 3 days. Alternatively, store in the freezer for a maximum of 30 days and thaw at room temperature. Use a microwave, toaster oven, or non-stick frying pan to reheat the smoky Cajun beans and rice.


Use cauliflower rice for a low carb dish.
Cook the brown rice in vegetable stock for a more flavorful dish.
If smoked tofu is not locally available, add a few drops of liquid smoke during step 3.
Smoked tofu (soy)
(can be substituted with hempfu)


Calories: 371kcal | Carbohydrates: 60.6g | Protein: 19.6g | Fat: 5g | Fiber: 11.9g | Sugar: 3.1g


This dish, and 75 other 5-ingredient high-protein recipes are found in ‘5-Ingredient Plant-Based Cookbook:  86 Easy & Delicious High-Protein Recipes‘.

Get a 10% discount for the printer-friendly pdf by using the code: PROTEIN

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