Tofu: the simplest base recipe (leaving out seasonings, which I'll address next) for this is to just get extra firm tofu, cut off a quarter to half of the block, slice that into sheets about half an inch thick or so (I just cut down the center of a block and repeat this with the resulting halves and so on to get roughly even thickness sheets), then firmly press each of those sheets between your palms to get the fluid out (you really don't need to do more than this with extra firm tofu). After this you can put these sheets straight in a pan with some hot oil (and when I say "some oil" I mean like half a tablespoon or so, just enough that when it's hot you can swirl it around the pan and get a thin coat on the bottom) on medium high, or you can cube them or slice them into strips, whatever works best with what you're aiming for. Watch the sides of it, and you'll see the bottom edge starting to turn brown and a golden brown color rising up the sides: when that's close to the top you can flip it and cook it for a shorter time on the other side. All in all it's a few minutes of prep and then cooks in ~5 minutes or so once it's in the pan.

Now for seasonings: you can cook it with chopped aromatics like ginger, onions, and garlic while it's cooking, you can toss ground spices on top of it (I like a mix of salt, garlic, and ginger for that), you can wait till its half cooked and splash it with stuff like soy sauce, rice vinegar, and mirin (I like mixing those up ahead of time with ground garlic and ginger to make a half assed, unreduced teriyaki sauce sort of thing for this), etc.

Canned beans: drain and rinse until the water runs clear, and fry in some oil with aromatics like mentioned for the tofu. Season with basically the same sauce I just described. I prefer garbanzo beans for this, although those can sort of pop and jump out of the pan depending on their casings. Black beans or kidney beans are good too, but tend to break down a little bit more and stick a little bit.

Either of these can be mixed into rice or eaten on their own. Fried cubed tofu as described above goes great in ramen as well, especially if you lightly burn a couple of tien tsin peppers (these are a little spicy, I think? I have an absurdly high capcaisin tolerance so I don't actually know if these are particularly hot or not, if you're sensitive to capcaisin maybe don't do this step) in the oil you're going to fry it in and then toss the burnt peppers into the ramen broth to boil with it (fish them out and discard them before eating).