Home ยป Coriander Tofu Tostadas with Refried Beans and Fennel + Weekly Menu

Coriander Tofu Tostadas with Refried Beans and Fennel + Weekly Menu

If you don’t like tofu, I can almost gurantee that it’s because you’re not cooking it right. Tofu is all about the high temperature bake to get a crusty exterior. Not only is tofu relatively cheap, but it keeps good forever and absorbs the flavors it’s cooked with.

First things first, I always recommend purchasing “extra firm” tofu and using paper towels to remove excess water. This will help ensure the right texture after being baked. Second, you want to pair tofu with a lot of flavor. That’s very vague, but it’s true. Tofu is so versatile. I’m learning this more and more so — I mean, tostadas? Hm. It works.

I have quite a few recipes in queue to post, but seeing as this was the best meal I’ve made in awhile, it couldn’t wait. I want to make a lot of Joanne’s recipes, but she’s way more savvy than I in the kitchen. For no reason, this recipe slightly intimidated me. Unnecessarily, though. While the tofu bakes, you can prepare the rest of the meal. From start-to-finish, you’re looking at 35 minutes.


Coriander Tofu Tostadas with Refried Beans and Fennel slightly adapted from Eats Well with Others, originally from Bon Appetit

2 cans pinto beans, drained (reserve liquid)
1 chopped white onion
2 Tbsp dried oregano
2 cloves garlic, peeled
2+ chipotle chiles en adobo
2 tsp ground cumin
coarse kosher salt

Fennel and Tofu:
1 large fresh fennel bulb, trimmed and cut through the core into 1/3 inch thick slices
1 tsp olive oil
1 block extra-firm tofu, excess liquid squeezed out and cut into strips
1 Tbsp ground coriander
8 tostadas
2 cups cabbage or lettuce, thinly sliced
6 radishes, trimmed, thinly sliced
2 oz queso fresco, grated
fresh cilantro, chopped for garnish


Preheat the oven to 425. Spray a baking sheet lined with aluminum foil with non-stick spray. Arrange tofu slices on the foil and spray tofu strips with cooking spray. Season with salt, pepper, and coriander. Bake for 30 minutes, or until slightly browned.

While the tofu cooks, drain the beans and put into a food processor with the onion, oregano, garlic, chipotles, and cumin. Blend to a chunky puree, adding bean water, if needed (I didn’t use any).

Meanwhile, saute fennel slices in the olive oil until lightly browned and crisp-tender. Season with salt and pepper, if desired. Remove from heat and into a small bowl.

Add the bean mixture to the pan that sauteed the fennel. Stir over medium-low heat, adding more bean liquid/broth if dry, about 5 minutes. Season with kosher salt and black pepper. Remove from heat and set aside.

Top each tostada with a layer of the refried beans, tofu, lettuce/cabbage, radishes, fennel, queso fresco and cilantro. Yield: 4 servings – 2 tostadas each.

Nutrition Information (per 2 tostadas): 516 calories; 17 g. fat; 8 mg. cholesterol; 891 mg. sodium; 59 g. carbohydrate; 14.3 g. fiber; 26.3 g. protein

Result: Absolutely, positively amazing! Mr. Prevention was out of town for this meal, but I imagine he would really like it…he’s not that averse to tofu 🙂 Every flavor in this recipe compliments the others. I was able to eat them like a tostada — with my hands! Which, I really enjoyed 🙂 Other than being on the higher side for sodium, the fat in this meal is healthy fat, the protein is lean and plentiful, and the recipe is loaded with fiber! Don’t be intimidated by the ingredient list and directions, it is a near 30-minute meal 😀 Enjoy!


Today I am sending off my Big-O Brownies from the Bloggers Bake for Hope bake sale. The winner bid $35 and I was pretty happy with that! All for a good cause! And UPS being open on Sunday – thumbs way up! Tomorrow is uber busy.

I purchased all of my plants yesterday, but they never made it into the ground. The skies clouded over and before long, it was pouring rain. Glad Lily and I made it to the dog park early. In fact, we were the only ones there until about 8am. Why can’t I sleep past 6am!?

At weigh-in, I was down 0.2 lbs. Basically, I’ve been the same weight for 2 months — up a pound, down a pound…up a pound down a pound. Grr! It amazes me how on-track I have to be to produce a loss on the scale. I was soooo good last week! C’est la vie.

Yesterday, rather than working out, I cleaned up! It’s amazing how quickly a house can become a wreck! I know a lot of people would choose a personal chef over a maid, but not me! My domestic skill set ends outside the kitchen – I’m worthless 😉 I was a hot MESS after an afternoon of cleaning. And I only tackled half the laundry, the first floor, and the upstairs bathrooms! The kitchen alone was a 2-hour project…

Weekly Menu: May 15th-19th

Question: Which would you prefer — a personal chef or a maid?

Enjoy the rest of your weekend!

Be well,

Share With Your Friends!


  1. May 15, 2011 / 7:06 am

    I love finding new tofu recipes and this one looks really good. I agree with you the extra firm tofu is the way to go. Our favorite is Spring Creek which is locally made in WV and is by far the best tofu I’ve ever eaten.

  2. May 15, 2011 / 7:19 am

    Mark actually eats tofu?? NIck wouldn’t even think twice. But really, neither would I. I think I’ve told you before that tofu is the one food that gives me the worst gas than any other food in existence! 5 Beano still doesn’t work……

    I would much prefer a maid over a personal chef. Or a “housekeeper”. Like you, I cleaned a BUNCH yesterday after work. I scrubbed the kitchen floors like a mad women, and dusted, and did more scrubbing. A dirty house = a not so happy Gina. But now, it’s clean…for maybe a week ๐Ÿ™‚

  3. May 15, 2011 / 8:37 am

    I love anything with refried beans in the title!

    I would absolutely get a maid too. Both Jason and I are messy so our house is never as clean as I’d like it to be.

  4. May 15, 2011 / 9:43 am

    Your food pics always look amazing! I tried tofu for the first time after you posted the tofu parm…I thought it was really good, but the rest of the family wouldn’t eat it. Their tastebuds have no imagination ๐Ÿ˜‰ Your weekly menu sounds fantastic and I love Joanne!! Oh! and definitely a maid! With 3 kids, this house stays destroyed.

  5. May 15, 2011 / 10:33 am

    Sorry about the .2 loss – I’ve been walking 55 minutes a day – that’s been my only exercise other than a couple trips to swim – your schedule is so busy though, not sure how you would squeeze in more exercise!

    I am with you – I would much prefer a maid!

  6. May 15, 2011 / 2:06 pm

    I haven’t had ANY success with tofu, but now that I know the paper towel and high temp trick, I’m going to try it again. Congrats on the loss Nicole, I can so relate to dancing around the same weight for a couple of months. Grrr. I’m sure eventually we’ll BOTH get where we want to be. Have a good rest of the weekend!!!

  7. May 15, 2011 / 3:40 pm

    That tostada looks so fancy! I’m totally giving that I try next week for our vegetarian meal. Love it.

    And i’d go for a maid hands down. I love to cook, not to clean.

  8. May 15, 2011 / 4:59 pm

    oh wow! I love tostadas and I love tofu -this sounds perfect!

  9. May 15, 2011 / 7:33 pm

    Maid, for sure. I enjoy cooking and baking, but I could do without having to clean up all those dishes after I make a mess in the kitchen ๐Ÿ™‚

  10. May 15, 2011 / 10:43 pm

    This dish looks soo delicious! I have a new found love for tofu.
    I would definitely prefer a maid. My mom was telling my sister how dirty my place was when she watched my cats when I was out of town. I definitely pick up and organize but I am not the best at deep cleaning.

  11. May 16, 2011 / 8:25 am

    It sounds like your body is really comfortable where it is right now, which is kinda unfortunate since you’re not comfortable with your body. Do you have a plan about what you are going to do to stay on track and hopefully see different results? I’d love to hear it, because I feel like I’m in the same boat.

  12. May 16, 2011 / 6:59 pm

    I love tostadas. I made myself a funky little tostada with egg, leftover Ahi tuna filling, salsa, Greek yogurt and green onions for breakfast today. It was fabulous!

  13. May 18, 2011 / 9:39 pm

    Pinto beans, fennel, and coriander? Not gonna lie, I can’t picture it! But, Joanne is certainly a trustworthy source on these matters as are you ๐Ÿ™‚

    • Nicole
      May 18, 2011 / 9:40 pm

      I swear, it works!! So good!

  14. Kristi
    August 5, 2012 / 9:35 am

    The beans in this dish were SO spicy they were almost inedible.

    • Nicole, RD
      August 5, 2012 / 10:28 am

      Kristi: Sorry to hear that. Adobo chiles vary a LOT in size and heat. You can also always remove the seeds and ribs of any chile to tame down the spiciness. Thanks for your feedback.

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