Southwest Black Bean and Tofu Scramble
A savory, plant-based morning scramble featuring firm tofu and black beans, served with warm corn tortillas. This quick and easy breakfast is rich in fiber and protein to keep you fueled.
Prep
5 min
Cook
8 min
Total
13 min
Makes
1 serving
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthDigestive comfort
A portion that works for you
Fiber and plants can support digestion, but more is not always better overnight. Start with a comfortable portion and build gradually.
Notice: comfort + portion
Trigger-aware comfort
Make the meal work for today
Keep spicy extras on the side and adjust the temperature or portion to suit you. The best version is the one you can enjoy comfortably.
Notice: comfort + personal triggers
Steadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
5 min
Cook
8 min
Total
13 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet
Time saver
Leftover tofu scramble stores perfectly in an airtight container in the fridge for up to 4 days, making it a great option to batch-cook for busy mornings.
Do these three things first
- 1Set out all ingredients before cooking
- 2Measure the pantry ingredients before heating the pan
- 3Read through the steps once before you begin
Ingredients
Gather as you go
Ingredients
From Your Pantry
Cook along
Instructions
0 of 5 steps complete
Next: Heat the olive oil in a skillet…
- 01
Heat the olive oil in a skillet…
Heat the olive oil in a skillet over medium heat.
Tap card to mark done - 02
Drain the firm tofu and crumble it…
Drain the firm tofu and crumble it directly into the pan. Season generously with the salt, black pepper, ground cumin, and turmeric for a sunny yellow color. Sauté for 4 to 5 minutes until heated through and slightly browned.
Look for: heated through and slightly browned
Tap card to mark done - 03
Drain and rinse the black beans well
Drain and rinse the black beans well, then stir them into the tofu. Cook for another 2 to 3 minutes until everything is hot.
Look for: everything is hot
Tap card to mark done - 04
Meanwhile
Meanwhile, warm the corn tortillas in a dry skillet over medium heat for about 30 seconds per side, or wrap them in a damp paper towel and microwave for 20 seconds until soft and pliable.
Look for: soft and pliable
Tap card to mark done - 05
Transfer the warm scramble to a plate
Transfer the warm scramble to a plate, top with the salsa, and serve alongside the tortillas.
Ready when: everything is assembled and ready to enjoy
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