High Protein Gallo Pinto

Elevate your weeknight meals with this High Protein Gallo Pinto, a nutritious spin on Costa Rica’s iconic rice and beans dish. Packed with plant-based protein from black beans and crumbled extra-firm tofu, this recipe is a powerhouse of flavor and nutrition. Brown rice forms the hearty base, while sautéed onions, red bell peppers, and garlic infuse each bite with vibrant, savory notes. A touch of cumin, soy sauce, lime juice, and fresh cilantro ties it all together for an irresistible, wholesome meal. Quick to prepare in just 45 minutes, this vegan-friendly, gluten-free recipe is perfect for meal prep or a satisfying dinner served warm with extra cilantro on top.

Nutriscore Rating: 82/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 1 cup brown rice
• 1.5 cups cooked black beans
• 1 block extra-firm tofu
• 2 tablespoons olive oil
• 1 medium onion, chopped
• 1 red bell pepper, chopped
• 3 garlic cloves, minced
• 1 teaspoon ground cumin
• 2 tablespoons soy sauce (or tamari for gluten-free)
• 0.25 cup fresh cilantro, chopped
• 1 lime, juiced
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper

Directions

Step 1

Begin by cooking 1 cup of brown rice according to package instructions. This usually takes about 20 minutes.

Step 2

While the rice is cooking, drain and press the extra-firm tofu to remove excess moisture. Crumble the tofu into small pieces resembling scrambled eggs.

Step 3

Heat 1 tablespoon of olive oil in a large skillet over medium heat. Add the crumbled tofu to the skillet, season with a pinch of salt and black pepper, and cook for 5-7 minutes until it starts acquiring a golden color. Remove the tofu from the skillet and set aside.

Step 4

In the same skillet, add the remaining tablespoon of olive oil. Add the chopped onion and red bell pepper, sauté for about 5 minutes until they soften.

Step 5

Stir in the minced garlic and ground cumin, cooking for another 2 minutes until the garlic is fragrant.

Step 6

Add the cooked black beans and cooked rice to the skillet with the vegetables, mixing well to combine. Stir in the soy sauce (or tamari) and let everything cook together for another 3 minutes.

Step 7

Return the cooked tofu to the skillet and mix gently with the rice and bean mixture. Cook for an additional 2 minutes to let the flavors meld together.

Step 8

Finish by stirring in fresh cilantro and lime juice. Taste and adjust seasoning with salt and pepper if necessary.

Step 9

Serve the high protein Gallo Pinto warm, garnished with extra cilantro if desired.

Nutrition Facts

Serving size	1302.4 grams (1302.4g)

Amount per serving	% Daily Value*
Calories	1548

Total Fat 65.00g	83%
Saturated Fat 10.00g	50%
Polyunsaturated Fat 2.70g
Cholesterol 0mg	0%
Sodium 3284mg	143%
Total Carbohydrate 154.70g	56%
Dietary Fiber 43.00g	154%
Total Sugars 16.20g
Protein 99.60g	199%

Vitamin D 0IU	0%
Calcium 2924mg	225%
Iron 21mg	119%
Potassium 2886mg	61%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 36.5%

Protein: 24.9%

Carbs: 38.6%