⏱ 385 min totalSlow Cooker Quinoa Jambalaya with Tofu
Per 1 serving · 418 g · 10 ingredients
of a 2,000 cal day
- Protein14g24% of calories
- Carbs22g37% of calories
- Fat10g39% of calories
At a glance
One serving of Slow Cooker Quinoa Jambalaya with Tofu (418 g) has 223 calories, with 14 g of protein, 22 g of carbohydrates and 10 g of fat. Most of its energy comes from fat (39% of calories). It is high in protein (27% DV), Vitamin C (92% DV) and thiamine (38% DV).
High in
20%+ of the daily value
- Protein27%
- Vitamin C92%
- Thiamine38%
- Vitamin B632%
- Folate (B9)22%
- Calcium28%
Good source of
10–19% of the daily value
- Dietary fiber16%
- Vitamin A14%
- Vitamin E15%
- Riboflavin (B2)16%
- Pantothenic acid11%
- Potassium11%
Watch
20%+ of the daily value
Nothing notable
Ingredients
For one serving. Tap an ingredient to see its nutrition.
¼ tbsp Olive oil
½ medium Red bell pepper
¾ cloves, minced Garlic
3 ½ oz Tofu- 🥄¾ cup Water
¼ can Tomatoes
¼ tbsp Vegetable broth
⅛ tsp Smoked paprika
⅛ cup Quinoa
¾ tbsp Parmesan cheese
Directions
- 1
Combine all ingredients except the quinoa in an oiled slow cooker. Cook on low for 6 to 10 hours.
- 2
1 to 2 hours before serving, switch the slow cooker to high and add the quinoa. Cook until the quinoa's white tails appear. Season with salt to taste and enjoy.
Vitamins & minerals
Amounts for 1 serving (418 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 127 μg | 14% |
| Vitamin C | 83 mg | 92% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 2 mg | 15% |
| Vitamin K | 9 μg | 7% |
| Thiamine | 0.5 mg | 38% |
| Riboflavin (B2) | 0.2 mg | 16% |
| Niacin | 1 mg | 8% |
| Vitamin B6 | 0.4 mg | 32% |
| Folate (B9) | 90 μg | 22% |
| Vitamin B12 | 0 μg | 2% |
| Pantothenic acid | 1 mg | 11% |
| Choline | 50 mg | 9% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 280 mg | 28% |
| Iron | 3 mg | 39% |
| Potassium | 496 mg | 11% |
| Magnesium | 93 mg | 22% |
| Phosphorus | 272 mg | 39% |
| Zinc | 2 mg | 17% |
| Copper | 0.4 mg | 42% |
| Manganese | 1 mg | 53% |
| Selenium | 13 μg | 24% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 12 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 1,087 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 2 μg | — |
| Fructose | 2 g | — |
| Galactose | 0 g | — |
| Glucose | 2 g | — |
| Glutamic acid | 3 g | — |
| Glycine | 1 g | — |
| Histidine | 0.3 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 1,205 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.3 g | — |
| Monounsaturated fats | 4 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 3 g | — |
| Proline | 1 g | — |
| Retinol | 8 μg | — |
| Serine | 1 g | — |
| Starch | 11 g | — |
| Sucrose | 0 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 223 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 42minWalking (3.5 mph)
- 27minCycling (moderate)
- 19minRunning (6 mph)
- 31minSwimming laps
Common questions
How many calories are in Slow Cooker Quinoa Jambalaya with Tofu?
One serving of Slow Cooker Quinoa Jambalaya with Tofu (1 serving) has 223 calories, which works out to 53 calories per 100 g. That is about 11% of a 2,000-calorie day.
Is Slow Cooker Quinoa Jambalaya with Tofu high in protein?
It provides a solid 14 g of protein per serving (27% of the 50 g daily value), but protein supplies only 24% 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 Slow Cooker Quinoa Jambalaya with Tofu keto-friendly?
It is hard to fit into a strict keto diet. One serving has 17 g of net carbs and 37% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Slow Cooker Quinoa Jambalaya with Tofu?
149 mg per serving.
How much sugar is in Slow Cooker Quinoa Jambalaya with Tofu?
4.4 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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