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)

Nutrient Value %DV
Calories 470
Fats 8g 10%
Saturated fats 1g 5%
Trans fats 0g
Cholesterol 0mg 0%
Sodium 290mg 13%
Carbs 78g 28%
Net carbs 63g
Fiber 15g 54%
Sugar 9g
Protein 27g
Calcium 265mg 26%
Iron 8mg 103%
Potassium 2181mg 46%
Vitamin D 0μg 0%
Vitamins and Minerals
Alpha carotene 5μg
Beta carotene 443μg
Caffeine 0mg
Choline 83mg 15%
Copper 1mg 130%
Fluoride 0.2μg
Folate (B9) 336μg 84%
Lycopene 27193μg
Magnesium 214mg 51%
Manganese 2mg 75%
Niacin 5mg 30%
Pantothenic acid 2mg 38%
Phosphorus 464mg 66%
Retinol 0μg
Riboflavin (B2) 0.3mg 23%
Selenium 14μg 25%
Theobromine 0mg
Thiamine 1mg 63%
Vitamin A IU 766IU
Vitamin A 38μg 4%
Vitamin B12 0μg 0%
Vitamin B6 1mg 65%
Vitamin C 24mg 27%
Vitamin D IU 0IU
Vitamin D2 0μg
Vitamin D3 0μg
Vitamin E 4mg 25%
Vitamin K 11μg 9%
Zinc 4mg 37%
Sugars
Sugar 9g
Sucrose 0.3g
Glucose 4g
Fructose 4g
Lactose 0g
Maltose 0g
Galactose 0g
Starch 19g
Fats
Saturated fats 1g 5%
Monounsaturated fats 5g
Polyunsaturated fats 1g
Trans fats 0g
Fatty Acids
Total omega 3 0g
Total omega 6 0g
Alpha Linolenic Acid (ALA) 0g
Docosahexaenoic Acid (DHA) 0g
Eicosapentaenoic Acid (EPA) 0g
Docosapentaenoic Acid (DPA) 0g
Amino Acids
Alanine 1g
Arginine 2g
Aspartic acid 3g
Cystine 0.3g
Glutamic acid 5g
Glycine 1g
Histidine 1g
Hydroxyproline 0g
Isoleucine 1g
Leucine 2g
Lysine 2g
Methionine 0.3g
Phenylalanine 1g
Proline 1g
Serine 1g
Threonine 1g
Tryptophan 0.3g
Tyrosine 1g
Valine 1g

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