The protein cooking time listed in this recipe has been updated.
As of December 2025, we’ve revised cooking times for all our proteins to reflect improved food safety guidance.
Check out the latest recommended times in our Cooking Guidelines.
Cajun Tofu with Refried Beans & Avo Salsa
Talk about a Mexican fiesta. Chunky kidney beans simmered till soft and tender, then mashed into creamy frijoles. Warm kale and roasted pepper salad on the side with creamy avo to up the goodness. Cajun-spiced filling tofu completes the dish.
High protein
1/3 daily fibre
4 of 5 a day
Low sat fat
Serving size
Ingredients
- 1 tbsp ground cumin
- 460g red kidney beans (Rehydrated red kidney beans, water, salt.)
- 2 onion
- 2 avocado
- 1 pepper
- 560g tofu (Soya) (Tofu (Water, Soya Beans, Nigari))
- 1 handful of fresh coriander
- 4 tsp cajun spice (cayenne pepper, cardamom, cumin, black pepper, sea salt, fennel, coriander, chilli, oregano, thyme)
- 80g sliced kale
- 1 pepper
- 1 unwaxed lime
Nutritional Information
Calories: 583
Protein: 34g
Carbs: 30g
Fat: 35g
Cajun Tofu with Refried Beans & Avo Salsa
Talk about a Mexican fiesta. Chunky kidney beans simmered till soft and tender, then mashed into creamy frijoles. Warm kale and roasted pepper salad on the side with creamy avo to up the goodness. Cajun-spiced filling tofu completes the dish.
Getting hungry?
Find 56 recipes a week just like this one at Mindful Chef, that are all:
Delicious, high quality food - and lots of it
No stodgy refined carbs - no food comas here
Goodness from natural food - full of fibre
Cooking Instructions
- Preheat the oven to 240C / fan 220C / gas mark 9. Thinly slice the peppers. Thinly slice 1 onion into 6 wedges. Place the veg onto one side of a lined baking tray and toss with 1 tsp oil, a pinch of sea salt and black pepper.
- Drain the tofu, pat dry with paper towel and cut each into 4 slices. Place the tofu on the other side of the tray and rub with 1 tsp oil and the cajun spice. Roast the tofu and veg for 15 mins.
- Finely dice the remaining onion. Drain and rinse the beans. Heat a large frying pan with 1 tsp oil on medium-high heat. Add half the onion and cook for 3-4 mins, until softening. Add the cumin, cook for 1 min, then add the beans and 200ml water. Bring to a boil, then simmer for 5-8 mins, until most of the liquid evaporates. Season with sea salt and black pepper. Mash the beans into a smooth paste.
- Make the salsa; dice the avocados into 1cm cubes. Finely chop the coriander. Place the avocado, coriander, remaining diced onion and 1 tsp olive oil in a small bowl. Halve the lime and squeeze in the juice. Season with sea salt and black pepper and mix.
- After 15 mins of roasting the veg and tofu, add the kale to the tray. Roast for another 5 mins, until the kale is crisp and the veg is soft.
- Serve the refried beans on plates topped with tofu and roasted veg. Spoon the avocado salsa on top.
Looking for more recipe inspiration?
Subscribe to our newsletter and get delicious seasonal inspiration and recipes, plus 25% off your first 4 boxes with us!
By signing up to our mailing list you agree to the terms of our Privacy Policy.