Creole Kidney Beans and Tofu

I've spent all day working on a presentation for my GIS (geographic information systems) class, so I was glad to take a break from work to make dinner tonight. I was inspired to make a creole dish from a recipe that was on the back of the brand of kidney beans that I buy (Westbrae Organic). This is my take on their recipe for Creole kidney beans and rice, however I have included marinaded tofu to add protein.

Creole Kidney Beans and Tofu

For the marinade:

2 cups vegetable broth
2 tbsp paprika
2 tsp fresh oregano, minced
1 tsp fresh thyme, minced
1 clove garlic, peeled and crushed
4 tsp soy sauce
1/4 tsp black pepper
1 lb firm or extra firm tofu, cut into 3/4" cubes

1. Combine all the ingredients and marinate at least 1 hour or up to 24 hours in the refrigerator (tip: freeze the leftover marinade to reuse for another purpose).

For the rest of the dish:

non-stick cooking spray
1 large onion, chopped
1/2 cup chopped celery
1/2 cup chopped green pepper
3 large cloves garlic, minced
1 tsp fresh oregano, minced
1 tsp fresh thyme, minced
1/4 tsp cayenne pepper, or to taste (optional)
hot sauce, to taste (optional)
1 1/2 cups vegetable broth
3/4 cup uncooked brown rice
1 can kidney beans, drained and rinsed
1 bay leaf, torn in half
salt and pepper to taste

1. Heat a large saucepan over medium-high heat. Blot the tofu dry with paper towel. Spray and saucepan with non-stick spray and add the tofu; cook until golden brown and set aside.
2. Reheat the pan over medium heat. Add the onions, peppers, celery, and garlic and cool until tender and translucent.
4. Add the broth to the vegetable mixture and raise the heat to high to bring it to a boil. Add the rest of the ingredients, including the tofu, and cook for about 20 minutes (or according to package directions), or until all the liquid is absorbed. Remove bay leaf before serving.

Servings per recipe: 4
Per serving:
Calories: 367
Fat: 6.7 g
Saturated fat: 1.4 g
Cholesterol: 0 mg
Sodium: 320 mg
Carbohydrates: 56.8 g
Fiber: 9 g
Sugar: 3.9 g
Protein: 22.6 g

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