Lemon-herb tofu with Mediterranean rice
Herb-roasted tofu with rice, courgette and parsley.
About 45 min · 470 kcal · 31 g protein per serving
Vegan
Black bean and sweet potato stew with lime
Black beans and sweet potato in a cumin tomato stew, finished with lime.
By The foodose editorial team. Nutrition calculated from USDA FoodData Central. Checked on paper on 21 September 2026; not yet cooked in a test kitchen or photographed, so the times and yield are estimates. How we develop our recipes
What still needs a real kitchen
- Confirm 3 cm sweet potato chunks are tender in 18 to 22 minutes
- Photograph the finished bowl
- Time
- About 44 min
- estimated
- Serves
- 2
- see below
- Energy
- 535 kcal
- per serving
- Protein
- 23 g
- per serving
Ingredients for 2 servings
Check off ingredients as you go.
No regulated allergens in the ingredients as listed. Check the labels on packaged ingredients:
- chopped tomatoes. Tinned tomatoes vary in added salt; the sodium figure uses a standard salted tin.
- black beans. The record is for a reduced-salt tin. Standard tins carry more sodium; rinsing removes some of it.
Cooking steps
Soften the sliced garlic in the oil over low heat for 2 minutes, then add the cumin and cook for a minute more.
Cut the sweet potato into 3 cm chunks, larger than feels right, and add them with the tomatoes and the water.
Simmer, partly covered, for 18 to 22 minutes, until a knife goes into the sweet potato easily.
Add the drained black beans and warm through for 8 minutes, pressing a few against the side of the pan to thicken the stew.
Take the pan off the heat, stir in the lime juice, and scatter the coriander over.
The useful detail
Cut the sweet potato bigger than feels right. Small dice dissolves completely over twenty minutes and thickens the stew into a paste with nothing left to bite on.
Make it work for you
One serving is A deep bowl, half the pot. You can switch to a smaller portion in the ingredients above; it is three quarters of this, and it contains correspondingly less energy and protein. It is an option, not a goal.
Butternut squash instead of sweet potato
Less sweet and it holds its shape better.
Per serving: about 70 kcal less, about 1 g less protein, about the same fat.
Kidney beans instead of black beans
Larger and softer. Nutrition is not recalculated for this swap.
Lemon juice instead of lime
Rounder and less floral against the cumin.
Per serving: about the same energy, about the same protein, about the same fat.
Estimated nutrition
Per standard serving, calculated from the ingredients above. Nutrition changes with substitutions, brands and how much oil stays in the pan.
A plant dinner carried by a large quantity of beans, which is how a dish with no meat in it still reaches the low twenties for protein.
| Energy | 535 kcal |
|---|---|
| Protein | 23 g |
| Fat | 9 g |
| of which saturates | 1 g |
| Carbohydrate | 96 g |
| of which sugars | 14 g |
| Fibre | 30 g |
| Sodium | 750 mg |
Show calculation notes
Each ingredient’s weight is multiplied by its USDA FoodData Central values per 100 g. The whole recipe is added up and divided by 2. Raw weights are used for meat, fish and vegetables; beans and lentils are drained weights. All of the oil is counted as eaten. Added salt is not included; sodium from stock, bread, cheese and tinned food is.
| Ingredient | Weight used | Source | Energy | Protein |
|---|---|---|---|---|
| garlic | 15 g | FDC 169230Garlic, raw | 22 kcal | 1.0 g |
| rapeseed or other neutral oil | 14 g | FDC 172336Oil, canola | 122 kcal | 0.0 g |
| ground cumin | 2 g | FDC 170923Spices, cumin seedFoodData Central records cumin seed; ground cumin is the same seed, milled. | 8 kcal | 0.4 g |
| sweet potatoes | 350 g | FDC 168482Sweet potato, raw, unprepared (Includes foods for USDA's Food Distribution Program) | 301 kcal | 5.5 g |
| chopped tomatoes | 400 g | FDC 170051Tomatoes, red, ripe, canned, packed in tomato juice | 64 kcal | 3.2 g |
| water | 200 g | No energy | 0 kcal | 0.0 g |
| black beans | 600 g | FDC 175238Beans, black, mature seeds, canned, low sodium | 546 kcal | 36.2 g |
| lime juice | 30 g | FDC 168156Lime juice, raw | 8 kcal | 0.1 g |
| fresh coriander | 15 g | FDC 169997Coriander (cilantro) leaves, raw | 3 kcal | 0.3 g |
| Whole recipe | Divided by 2 | 1074 kcal | 46.6 g |
Per serving the energy is rounded to the nearest 5 kcal, grams to the nearest whole gram and sodium to the nearest 10 mg. Calculation method 1.0, September 2026. How the calculation works.
Storage and reheating
- In the fridge
- Cool it quickly, cover and refrigerate within 2 hours. The FDA chart gives soups and stews 3 to 4 days. Distinctly better on the second day, once the cumin has settled into the beans.
- In the freezer
- The same chart gives soups and stews 2 to 3 months in the freezer for best quality.
- Reheating
- Reheat until it reaches 74°C / 165°F, steaming hot throughout, stirring so it heats evenly.
Checked against US Food and Drug Administration, Refrigerator and Freezer Storage Chart, USDA Food Safety and Inspection Service, Leftovers and Food Safety, FoodSafety.gov, Safe Minimum Internal Temperatures and FoodSafety.gov, Cold Food Storage Chart. UK guidance from the Food Standards Agency is shorter, at two days for most leftovers.
Try another recipe
Creamy roasted pepper tofu pasta
Pasta in a smooth roasted pepper and silken tofu sauce.
About 25 min · 355 kcal · 18 g protein per serving
Vegan