⏱ 20 min totalVegan Chilaquiles
Per 1 serving · 459 g · 12 ingredients
of a 2,000 cal day
- Protein22g17% of calories
- Carbs49g37% of calories
- Fat27g46% of calories
- ✓ Cholesterol free
At a glance
One serving of Vegan Chilaquiles (459 g) has 488 calories, with 22 g of protein, 49 g of carbohydrates and 27 g of fat. Most of its energy comes from fat (46% of calories). It is high in protein (44% DV), dietary fiber (59% DV) and Vitamin E (31% DV). Keep an eye on sodium, which provides 38% of the daily value.
High in
20%+ of the daily value
- Protein44%
- Dietary fiber59%
- Vitamin E31%
- Vitamin K25%
- Niacin23%
- Vitamin B649%
Good source of
10–19% of the daily value
- Vitamin C17%
- Thiamine11%
- Riboflavin (B2)14%
- Choline10%
Watch
20%+ of the daily value
- Sodium38%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
4 oz Tofu
¼ tbsp Canola oil
1 tortilla Corn tortillas
¼ medium Onion
½ cloves, minced Garlic
¼ tbsp, ground Cumin seed
¼ tsp Chili powder
1 tbsp Cilantro- 🥄¼ dash Salt
½ cup Pinto beans
¼ cup Salsa
½ fruit Avocado
Directions
- 1
Cut the tortillas into strips.
- 2
Heat the oil in a large frying pan over medium-high heat. Fry the tortilla strips for about 1 minute on each side until crispy. Add the diced onions and minced garlic, and sauté until the onions are translucent.
- 3
Add the crumbled tofu, cumin, chili powder, cilantro, and salt. Cook on medium-high for 5 minutes, stirring frequently. Stir in the pinto beans.
- 4
Serve and garnish with salsa and avocado slices.
Vitamins & minerals
Amounts for 1 serving (459 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 37 μg | 4% |
| Vitamin C | 16 mg | 17% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 5 mg | 31% |
| Vitamin K | 30 μg | 25% |
| Thiamine | 0.1 mg | 11% |
| Riboflavin (B2) | 0.2 mg | 14% |
| Niacin | 4 mg | 23% |
| Vitamin B6 | 1 mg | 49% |
| Folate (B9) | 140 μg | 35% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 2 mg | 46% |
| Choline | 54 mg | 10% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 339 mg | 34% |
| Iron | 7 mg | 83% |
| Potassium | 1,302 mg | 28% |
| Magnesium | 168 mg | 40% |
| Phosphorus | 438 mg | 63% |
| Zinc | 3 mg | 29% |
| Copper | 1 mg | 77% |
| Manganese | 2 mg | 76% |
| Selenium | 26 μg | 48% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0.2 g | — |
| Alpha carotene | 38 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 403 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.3 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 7 μg | — |
| Fructose | 2 g | — |
| Galactose | 0.1 g | — |
| Glucose | 2 g | — |
| Glutamic acid | 3 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 2 g | — |
| Lycopene | 4,087 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.3 g | — |
| Monounsaturated fats | 18 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 4 g | — |
| Proline | 1 g | — |
| Retinol | 0 μg | — |
| Serine | 1 g | — |
| Starch | 0.1 g | — |
| Sucrose | 0.5 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.2 g | — |
| Total omega 6 | 1 g | — |
| Tryptophan | 0.3 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 488 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 93minWalking (3.5 mph)
- 59minCycling (moderate)
- 41minRunning (6 mph)
- 69minSwimming laps
Common questions
How many calories are in Vegan Chilaquiles?
One serving of Vegan Chilaquiles (1 serving) has 488 calories, which works out to 106 calories per 100 g. That is about 24% of a 2,000-calorie day.
Are Vegan Chilaquiles high in protein?
It provides a solid 22 g of protein per serving (44% of the 50 g daily value), but protein supplies only 17% 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.
Are Vegan Chilaquiles keto-friendly?
It is hard to fit into a strict keto diet. One serving has 32 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 Vegan Chilaquiles?
868 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Vegan Chilaquiles?
6.5 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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