🍳

⏱ 60 min total

Tofu Jambalaya

Name: Tofu Jambalaya
Prep time: 15 min
Cook time: 45 min
Total time: 60 min
Yield: 1 serving
Ingredients: 2 tsp Olive oil; ⅓ stalks, large (11 inches long) Celery; ¼ medium Onion; ¼ small Red bell pepper; ¼ pepper, large Yellow bell pepper; ¼ small Green bell pepper; ⅓ pepper Jalapeno peppers; 1 cloves, minced Garlic; 3 ½ oz Tofu; ½ cup Vegetable broth; ¼ cup Tomatoes; ¼ cup Brown rice; 1 tsp Cajun seasoning; 1 leaf Bay leaf; ¼ tsp, leaves Thyme; 1 pinch Cayenne pepper; ¼ cup Okra; 1 dash Salt; 1 dash Black pepper; 1 tsp Hot sauce

Per 1 serving · 510 g · 20 ingredients

Calories

392

20%
of a 2,000 cal day

Protein
15g
15% of calories
Carbs
52g
52% of calories
Fat
15g
33% of calories

Portion

✓ Cholesterol free

At a glance

One serving of Tofu Jambalaya (510 g) has 392 calories, with 15 g of protein, 52 g of carbohydrates and 15 g of fat. Most of its energy comes from carbs (52% of calories). It is high in protein (31% DV), dietary fiber (25% DV) and Vitamin C (167% DV). Keep an eye on sodium, which provides 40% of the daily value.

Per 100 g

77cal

low energy density

Protein per 100 cal

3.9g

Net carbs

46g

carbs minus fiber

Fiber

6.9g

6 g sugar

High in

20%+ of the daily value

Protein31%
Dietary fiber25%
Vitamin C167%
Vitamin K27%
Thiamine55%
Niacin25%

Good source of

10–19% of the daily value

Vitamin E17%
Riboflavin (B2)12%
Choline10%
Potassium16%

Watch

20%+ of the daily value

Sodium40%

Ingredients

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

Directions

Prep 15 minCook 45 min

1
Drain the tofu, gently press to remove excess moisture, and cut into 1/2-inch cubes.
2
Warm the olive oil in a large sauté pan over medium-high heat. Add the celery, onion, red, yellow, and green bell peppers, jalapeño, and garlic; cook, stirring occasionally, until softened, about 5 minutes.
3
Stir in the tofu and cook until lightly browned in spots, about 5 minutes.
4
Add the vegetable broth, tomatoes, brown rice, Cajun seasoning, bay leaf, thyme, and a pinch of cayenne. Bring to a gentle simmer, reduce heat to medium-low, cover, and cook until the rice is tender, 35–40 minutes, stirring occasionally. If the pan looks dry before the rice is done, add a splash of broth or water.
5
Stir in the okra, cover, and simmer until tender, about 5 minutes.
6
Remove the bay leaf. Season to taste with salt, black pepper, and hot sauce. Serve hot.

Vitamins & minerals

Amounts for 1 serving (510 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	74 μg	8%
Vitamin C	151 mg	167%
Vitamin D	0 μg	0%
Vitamin E	3 mg	17%
Vitamin K	33 μg	27%
Thiamine	1 mg	55%
Riboflavin (B2)	0.2 mg	12%
Niacin	4 mg	25%
Vitamin B6	1 mg	55%
Folate (B9)	86 μg	22%
Vitamin B12	0 μg	0%
Pantothenic acid	1 mg	23%
Choline	55 mg	10%

Minerals

Nutrient	Amount	% Daily Value
Calcium	287 mg	29%
Iron	4 mg	47%
Potassium	775 mg	16%
Magnesium	141 mg	34%
Phosphorus	341 mg	49%
Zinc	2 mg	20%
Copper	1 mg	57%
Manganese	3 mg	120%
Selenium	22 μg	40%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	1 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	18 μg	—
Arginine	1 g	—
Aspartic acid	2 g	—
Beta carotene	819 μg	—
Caffeine	0 mg	—
Cystine	0.1 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	5 μg	—
Fructose	2 g	—
Galactose	0.1 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	1,522 μg	—
Lysine	1 g	—
Maltose	0 g	—
Methionine	0.2 g	—
Monounsaturated fats	8 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	3 g	—
Proline	1 g	—
Retinol	0 μg	—
Serine	1 g	—
Starch	0.1 g	—
Sucrose	1 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 392 calories

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

74min
Walking (3.5 mph)
47min
Cycling (moderate)
33min
Running (6 mph)
55min
Swimming laps

Common questions

How many calories are in Tofu Jambalaya?

One serving of Tofu Jambalaya (1 serving) has 392 calories, which works out to 77 calories per 100 g. That is about 20% of a 2,000-calorie day.

Is Tofu Jambalaya high in protein?

It provides a solid 15 g of protein per serving (31% of the 50 g daily value), but protein supplies only 15% 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 Tofu Jambalaya keto-friendly?

It is hard to fit into a strict keto diet. One serving has 46 g of net carbs and 52% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Tofu Jambalaya?

919 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Tofu Jambalaya?

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

Nutrition Facts

Serving size1 serving (510 g)

Calories392

% Daily Value*

Total fat 15g	19%
Saturated fat 2.3g	12%
Trans fat 0g
Cholesterol 0mg	0%
Sodium 919mg	40%
Total carbohydrate 52g	19%
Dietary fiber 6.9g	25%
Total sugars 6g
Protein 15g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

More recipes

View all