Blackened Tofu with Succotash

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In this Southern-inspired healthy vegetarian recipe, the crispy, spice-infused tofu is served with an easy succotash of corn, lima beans and bell pepper. For an extra kick, serve with your favorite hot sauce.

EatingWell Test Kitchen

Updated on April 18, 2024

Tested by

EatingWell Test Kitchen

Reviewed by Dietitian

Breana Lai Killeen, M.P.H., RD

Cook Time:

35 mins

Total Time:

35 mins

Servings:

Yield:

4 servings

Nutrition Profile:

High-Calcium Bone-Health Dairy-Free Healthy Pregnancy Healthy Aging Healthy Immunity High-Fiber Vegan Vegetarian High-Protein Gluten-Free Low-Calorie

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Ingredients

3 ½ tablespoons extra-virgin olive oil, divided
1 small onion, chopped
1 large red bell pepper, diced
1 10-ounce package frozen corn, thawed
1 10-ounce package frozen baby lima beans, thawed
1 ½ teaspoons garlic powder, divided
1 teaspoon salt, divided
1 14- to 16-ounce package extra-firm tofu, drained
4 teaspoons paprika
1 ½ teaspoons dried thyme
½ teaspoon ground pepper
¼ teaspoon cayenne pepper, or to taste
¼ cup cornstarch
Lemon wedges for serving

Directions

Heat 1 1/2 tablespoons oil in a medium skillet over medium heat. Add onion and bell pepper and cook, stirring, until softened, 3 to 4 minutes. Add corn and lima beans and cook, stirring frequently, until hot, 4 to 6 minutes. Stir in 1/2 teaspoon each garlic powder and salt. Remove from heat and cover to keep warm.
Meanwhile, slice tofu crosswise into 8 slabs. Pat dry with paper towels and sprinkle with the remaining 1/2 teaspoon salt. Combine paprika, thyme, pepper, cayenne and the remaining 1 teaspoon garlic powder in a shallow bowl. Dredge both sides of the tofu in the spice mixture. Stir cornstarch into the remaining spice mixture. Dredge the spiced tofu in the cornstarch mixture.
Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Add half the tofu and cook, turning once, until almost blackened, 2 to 3 minutes per side. Transfer to a plate. Repeat with the remaining 1 tablespoon oil and tofu. Serve the tofu with the succotash and lemon wedges, if desired.

Originally appeared: EatingWell Magazine, January/February 2015

Nutrition Facts (per serving)

398	Calories
18g	Fat
48g	Carbs
17g	Protein

Nutrition Facts
Servings Per Recipe 4
Serving Size 2 slices tofu & 1 cup succotash
Calories 398
% Daily Value *
Total Carbohydrate 48g	18%
Dietary Fiber 9g	32%
Total Sugars 5g
Protein 17g	34%
Total Fat 18g	23%
Saturated Fat 3g	14%
Vitamin A 2752IU	55%
Vitamin C 65mg	72%
Folate 89mcg	22%
Sodium 638mg	28%
Calcium 249mg	19%
Iron 5mg	27%
Magnesium 98mg	23%
Potassium 806mg	17%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

Blackened Tofu with Succotash

Ingredients

Directions

Nutrition Facts (per serving)

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