Black Bean and Tofu Stew with Brown Rice and Mango Salsa

 

Black Bean and Tofu Stew with Brown Rice and Mango Salsa

This recipe is GLP‑1 friendly, high‑protein, high‑fibre, and naturally satisfying in smaller portions.

Some meals feel instantly authentic and satisfying at the same time.  The kind that nourish you deeply without being heavy, and bring together simple ingredients in a way that feels both comforting and vibrant. This Black Bean and Tofu Stew is exactly that: a high‑protein, high‑fibre bowl that’s hearty enough for cooler evenings yet brightened with a fresh mango salsa that lifts the whole dish.

The base of the dish is a rich, savoury stew built from black beans and gently simmered tofu. The tofu softens into the sauce, soaking up the spices and adding extra protein without weighing the dish down. Black beans bring their own earthy depth and a generous amount of fibre, making the stew naturally satisfying in smaller portions - ideal for anyone whose appetite has shifted on GLP‑1 medications, and equally perfect for families who want a nourishing, balanced dinner.

Brown rice adds another layer of fibre and texture, giving the bowl a wholesome, steadying foundation. It’s the kind of grain that quietly supports the whole dish, offering a nutty chew that pairs beautifully with the creamy beans and tender tofu. If you enjoy a little heat, a pinch of chili, either stirred through the stew or sprinkled on top, adds warmth without overpowering the dish.  Chili is, of course, completely optional, making it easy to dial the dish up or down for different tastes at the table.

What really brings this meal to life is the mango salsa. Sweet, bright, and lightly tangy, it cuts through the richness of the stew and adds a burst of freshness to every bite. It’s a simple addition, but it transforms the bowl into something layered and exciting, with that lovely contrast of warm and cool, hearty and fresh. And while mango is naturally a higher in carbohydrates, the salsa is used in a small, balanced amount - just enough to lift the dish without overwhelming it. It fits beautifully with the “everything in moderation” approach that works so well for changing appetites on GLP‑1 medications.

This is the kind of recipe that works beautifully for households with mixed needs: high in protein, rich in fibre, naturally portion‑friendly, and full of flavour without relying on anything complicated. It can be made ahead, packs beautifully as a cold lunch (avoiding re-heating rice), and feels just as good on a busy weeknight as it does on a slow Sunday.

Serve it in warm bowls with a scoop of brown rice, a spoonful of mango salsa, and that optional sliced chili if you like a little spark. It’s simple, nourishing, and full of colour giving that feeling of being full and steady for hours.

Ingredients:

Serves 2 ordinary portions, or up to 4 smaller portions depending on appetite

1/2 onion, peeled and finely diced

1/2 tsp minced or crushed garlic

1 tablespoon olive oil

1 x 425gm can black beans, drained

100gm firm fresh tofu, drained and cubed

1 red bell pepper (capsicum), seeded and diced

1 small-medium sweet potato, peeled and cut into 1/2 inch chunks

1 tsp ground mixed spice

1/8th tsp cayenne pepper

1.5 cups homemade low-salt vegetable stock (or 1 tsp instant vegetable stock powder added to water to make 1.5 cups)

1/ cup fresh or frozen mango, diced into small pieces

Handful of fresh coriander (cilantro), finely chopped

1 small red chili, seeded and finely sliced to garnish (or a few chili flakes)

Chopped spring onions to garnish

1/2 cup raw brown rice, cooked (can alternate with white if that's what you have)

Method:

Heat the olive oil in a frypan over medium heat. Add the onion and garlic and cook until lightly golden and fragrant.

Add the sweet potato and capsicum and sauté for a few minutes to start softening the vegetables.

Stir in the black beans, mixed spice, cayenne, and vegetable stock. Reduce the heat and let the mixture simmer gently until the sweet potato is tender.

While the stew simmers, combine the diced mango and chopped coriander. 

Fold the tofu gently through the bean mixture just before serving so it warms without breaking up.

Serve the stew over warm cooked rice, topped with mango salsa, sliced red chili, and chopped spring onions.