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Potato Tofu Casserole⏱ 120 min total
Recipes

Potato Tofu Casserole

Per 1 serving · 441 g · 18 ingredients

Calories
326
16%
of a 2,000 cal day
  • Protein
    18g
    21% of calories
  • Carbs
    52g
    60% of calories
  • Fat
    7.5g
    20% of calories
Portion
  • ✓ Low saturated fat
  • ✓ Cholesterol free

At a glance

One serving of Potato Tofu Casserole (441 g) has 326 calories, with 18 g of protein, 52 g of carbohydrates and 7.5 g of fat. Most of its energy comes from carbs (60% of calories). It is high in protein (36% DV), dietary fiber (43% DV) and Vitamin C (49% DV).

Per 100 g
74cal
low energy density
Protein per 100 cal
5.5g
Net carbs
39g
carbs minus fiber
Fiber
12g
8.5 g sugar

High in

20%+ of the daily value

  • Protein36%
  • Dietary fiber43%
  • Vitamin C49%
  • Vitamin E24%
  • Thiamine26%
  • Riboflavin (B2)20%

Good source of

10–19% of the daily value

  • Choline11%

Watch

20%+ of the daily value

Nothing notable

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 30 minCook 90 min
  1. 1

    Whisk together the red wine vinegar, soy sauce, hot sauce, chili powder, cumin, garlic powder, oregano, onion powder, coriander seed, paprika, and cinnamon in a small bowl. Crumble the tofu into a medium bowl, pour the spice mixture over it, and toss to coat evenly. Set aside.

  2. 2

    Preheat the oven to 425°F.

  3. 3

    Heat oil in a large saucepan over medium heat. Add diced onions and cook for about 4 minutes. Add minced garlic and tofu chorizo, cooking for another 5-7 minutes until onions are translucent, stirring periodically.

  4. 4

    While the onion mixture cooks, wash and slice potatoes lengthwise into ¼" slices, leaving skins on. Set aside.

  5. 5

    Reduce heat to low and add 2 cups of tomato puree and all black beans to the saucepan. Stir to combine.

  6. 6

    Lightly grease a 9" x 13" casserole dish. Pour remaining tomato puree into the dish to coat the bottom.

  7. 7

    Taste the chorizo-tomato mixture and adjust seasonings, such as chili powder or salt, to taste.

  8. 8

    Layer ⅓ of the sliced potatoes in the prepared baking dish. Spoon ⅓ of the chorizo-tomato mixture over the potatoes and spread evenly. Repeat layers two more times until all ingredients are used.

  9. 9

    Cover the dish with aluminum foil and bake for 1 hour. Remove foil and bake for another 20 minutes, or until potatoes are fork-tender.

Vitamins & minerals

Amounts for 1 serving (441 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A38 μg
4%
Vitamin C44 mg
49%
Vitamin D0 μg
0%
Vitamin E4 mg
24%
Vitamin K11 μg
9%
Thiamine0.3 mg
26%
Riboflavin (B2)0.3 mg
20%
Niacin4 mg
25%
Vitamin B61 mg
48%
Folate (B9)104 μg
26%
Vitamin B120 μg
0%
Pantothenic acid1 mg
29%
Choline60 mg
11%

Minerals

NutrientAmount% Daily Value
Calcium214 mg
21%
Iron7 mg
83%
Potassium1,493 mg
32%
Magnesium133 mg
32%
Phosphorus332 mg
47%
Zinc2 mg
20%
Copper1 mg
88%
Manganese1 mg
54%
Selenium13 μg
23%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine1 g—
Alpha Linolenic Acid (ALA)0.2 g—
Alpha carotene5 μg—
Arginine1 g—
Aspartic acid2 g—
Beta carotene444 μg—
Caffeine0 mg—
Cystine0.2 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride0.2 μg—
Fructose4 g—
Galactose0 g—
Glucose4 g—
Glutamic acid4 g—
Glycine1 g—
Histidine0.4 g—
Hydroxyproline0 g—
Isoleucine1 g—
Lactose0 g—
Leucine1 g—
Lycopene27,193 μg—
Lysine1 g—
Maltose0 g—
Methionine0.2 g—
Monounsaturated fats5 g—
Phenylalanine1 g—
Polyunsaturated fats1 g—
Proline1 g—
Retinol0 μg—
Serine1 g—
Starch19 g—
Sucrose0.4 g—
Theobromine0 mg—
Threonine1 g—
Total omega 30.2 g—
Total omega 60.4 g—
Tryptophan0.2 g—
Tyrosine0.5 g—
Valine1 g—
Vitamin D20 μg—
Vitamin D30 μg—

Burning 326 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

  • 62min
    Walking (3.5 mph)
  • 39min
    Cycling (moderate)
  • 27min
    Running (6 mph)
  • 46min
    Swimming laps

Common questions

How many calories are in Potato Tofu Casserole?

One serving of Potato Tofu Casserole (1 serving) has 326 calories, which works out to 74 calories per 100 g. That is about 16% of a 2,000-calorie day.

Is Potato Tofu Casserole high in protein?

It provides a solid 18 g of protein per serving (36% of the 50 g daily value), but protein supplies only 21% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Potato Tofu Casserole keto-friendly?

It is hard to fit into a strict keto diet. One serving has 39 g of net carbs and 60% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Potato Tofu Casserole?

407 mg per serving.

How much sugar is in Potato Tofu Casserole?

8.5 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

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