Potato Tofu Casserole

Potato Tofu Casserole
Fat 15%Carbs 63%Protein 22%
Percent Calories

1 serving of potato tofu casserole contains 470 Calories. The macronutrient breakdown is 63% carbs, 15% fat, and 22% protein. This is a good source of protein (48% of your Daily Value), fiber (54% of your Daily Value), and potassium (46% of your Daily Value).

Makes
6 servings
Prep Time
30 minutes
Cook Time
90 minutes

Ingredients

Directions

  1. Tofu chorizo: In a container with a watertight lid, mix together first 11 ingredients ingredients (except the tofu) and whisk to combine. Using your hands, crumble the tofu into the spice mixture. The tofu crumbles should be small but not fine; it’s okay if they’re not uniform. Put the lid on the container and shake until all the tofu is coated with the mixture. Set aside.
  2. Preheat the oven to 425 degrees F.
  3. In a large saucepan, heat the oil on medium. Add the diced onions and cook for about 4 minutes, then add the minced garlic and the tofu chorizo. Cook for another 5-7 minutes, or until the onions are translucent, stirring periodically. While this mixture is cooking, prepare the potatoes.
  4. Leave the skins on and slice them lengthwise into about 1/4″ slices. It’s okay if some of them are larger. Once you’ve prepared the potatoes, set them aside.
  5. By now, the onions, garlic, and tofu should be cooked. Turn the heat down to low and add two cups of the tomato purée and all the black beans. Stir to combine and let sit for a minute while you prepare a 9″ x 13″ casserole dish. Spray or lightly brush the dish with a little oil, then pour the remaining plain tomato purée into the dish so it covers the bottom.
  6. Taste the chorizo-tomato mixture and add additional seasonings to taste (chili powder, salt, etc.). Turn the stove off. Place roughly 1/3 of the sliced potatoes into the prepared baking dish, right on top of the tomato purée. Create a single layer; it’s okay if there are some open spaces, but don’t overlap the potatoes. Using a ladle, spoon 1/3 of the chorizo-tomato mixture over the potatoes and spread to cover them. Repeat with another 1/3 potatoes and 1/3 chorizo-tomato mixture two more times, until everything is used.
  7. Cover the dish with aluminum foil and bake for an hour. Remove the foil and bake for another 20 minutes or until the potatoes are fork tender.
  8. Recipe inspired by: http://www.onegreenplanet.org/vegan-recipe/spicy-potato-casserole-with-tofu-chorizo/

Nutrition Facts

For 1 serving of potato tofu casserole (419g)

NutrientValue%DV
Calories470
Fats8g 10%
Saturated fats1g 5%
Trans fats0g
Cholesterol0mg 0%
Sodium290mg 13%
Carbs78g 28%
Net carbs63g
Fiber15g 54%
Sugar9g
Protein27g
Calcium265mg 26%
Iron8mg 103%
Potassium2181mg 46%
Vitamin D0μg 0%
Vitamins and Minerals
Alpha carotene5μg
Beta carotene443μg
Caffeine0mg
Choline83mg 15%
Copper1mg 130%
Fluoride0.2μg
Folate (B9)336μg 84%
Lycopene27193μg
Magnesium214mg 51%
Manganese2mg 75%
Niacin5mg 30%
Pantothenic acid2mg 38%
Phosphorus464mg 66%
Retinol0μg
Riboflavin (B2)0.3mg 23%
Selenium14μg 25%
Theobromine0mg
Thiamine1mg 63%
Vitamin A IU766IU
Vitamin A38μg 4%
Vitamin B120μg 0%
Vitamin B61mg 65%
Vitamin C24mg 27%
Vitamin D IU0IU
Vitamin D20μg
Vitamin D30μg
Vitamin E4mg 25%
Vitamin K11μg 9%
Zinc4mg 37%
Sugars
Sugar9g
Sucrose0.3g
Glucose4g
Fructose4g
Lactose0g
Maltose0g
Galactose0g
Starch19g
Fats
Saturated fats1g 5%
Monounsaturated fats5g
Polyunsaturated fats1g
Trans fats0g
Fatty Acids
Total omega 30g
Total omega 60g
Alpha Linolenic Acid (ALA)0g
Docosahexaenoic Acid (DHA)0g
Eicosapentaenoic Acid (EPA)0g
Docosapentaenoic Acid (DPA)0g
Amino Acids
Alanine1g
Arginine2g
Aspartic acid3g
Cystine0.3g
Glutamic acid5g
Glycine1g
Histidine1g
Hydroxyproline0g
Isoleucine1g
Leucine2g
Lysine2g
Methionine0.3g
Phenylalanine1g
Proline1g
Serine1g
Threonine1g
Tryptophan0.3g
Tyrosine1g
Valine1g

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