Pineapple Black Bean Wheat Berries with Frosted Tofu and Green Trio Smoothie

Main Ingredients
black beans cucumber frosted flakes pineapple tofu wheatberries zucchini
dairy-free vegetarian

I kept wondering if it would be possible to keep the taste of each listed ingredient and use only a small amount of the flakes and pineapple, but instead I decided to just go for the sweetness and use the smoothie to balance. With “shrimp” and pineapple as two of the ingredients I decided to try a Caribbean inspired dish and black beans came to mind. I also challenged myself to only use ingredients on hand (other than the four listed) and I was out of rice, so I used wheat berries instead. The bell pepper and zucchini were already prepped and stored in the freezer.

My girls are tofu lovers, but prepared this way they weren’t crazy about it. My son, on the other hand, who will only eat tofu when I make it a special way for tacos, liked it this way. My husband and I liked it, but couldn’t eat much of it because of the sweetness.

The wheat berries were overly sweet. The pineapple overpowered everything. I couldn’t taste the cinnamon or the beans. I completely misjudged this – using the juice and the pineapple was to insure that there would be pineapple flavor. I definitely didn’t need both.

I liked the smoothie! If I didn’t have to make sure we could taste the cucumber, I would have added more cilantro and lime, but really, this was refreshing.

Here’s what I would do if I had to do it again:

Keep the tofu the same or cut corn flakes with bread crumbs.

The wheat berries need different proportions with these ingredients. I would double the veggies and cinnamon, use 2 cups of wheat berries (or brown rice) and leave out the pineapple juice while reducing liquid to 4 cups, leave the chopped pineapple out of the pressure cooker and stir it in at the end. If I didn’t have to worry about the kids, I would add a jalepeño in with the veggies. Maybe a anaheim wouldn’t be too spicy for them.

It might be cool to use the smoothie without the ice and soy milk on top of the dish as a sort of Caribbean Raita.


Pineapple Black Bean Wheat Berries with Frosted Tofu and Green Trio Smoothie


Green Trio Smoothie

  • 1/2 cup coconut milk
  • 1/4 cup unsweetened soy milk
  • 1 Tbs. Honey
  • 1/2 lime
  • 3 cucumbers, peeled and grated
  • 1 Tbs. cilantro
  • 12 oz. ice

Pineapple and Black Bean Wheat Berries with Baked Frosted Tofu

  • 2 cups frosted flake crumbs
  • 2 eggs, beaten
  • 1 pkg firm tofu, in 1/4”x 1/2”x1” pieces
  • olive oil spray

Dredge tofu in egg and crumbs and place on baking pan. Spray with olive oil. Cook at 450 degrees for 12 minutes.

  • 1 Tbs. olive oil
  • 1 cup red bell pepper
  • 1 cup grated zucchini
  • 2 cups pineapple juice
  • 4 cups water
  • 1 cup chopped frozen pineapple
  • 2 tsp cinnamon
  • 4 cups cooked black beans
  • 3 cups wheat berries

In pressure cooker: Cook bell pepper and zucchini in oil until wilted. Add remaining ingredients. Cover and bring to high pressure. Cook 45 minutes and release.

One comment on “Pineapple Black Bean Wheat Berries with Frosted Tofu and Green Trio Smoothie

Comments or Suggestions