Potato tofu casserole is a delightful and nutritious dish that marries the flavors of seasoned tofu, hearty potatoes, and savory black beans, all brought together in a rich tomato sauce. This vegan-friendly recipe is perfect for a comforting meal that is packed with protein and fiber. The combination of spices and ingredients promises a depth of flavor that will make this casserole a family favorite.
- Press the tofu before cooking to remove excess moisture, which will help it absorb the spices better and achieve a firmer texture.
- Cut the potatoes into even-sized pieces to ensure they cook evenly in the casserole.
- For an extra burst of flavor, marinate the tofu in the soy sauce, vinegar, and spice mix for at least 30 minutes before cooking.
- If you prefer a bit of crunch, consider adding breadcrumbs or crushed nuts on top of the casserole before baking.
- Feel free to adjust the level of spices to your taste, especially if you prefer more or less heat in your dish.
Your potato tofu casserole is now ready to be enjoyed. This dish serves as a wholesome meal that is both satisfying and packed with nutrients. Whether you're serving it to family or friends, this casserole is sure to impress with its delightful blend of flavors and hearty ingredients. Enjoy your meal!
Nutrition Facts | |
---|---|
Serving Size | 420 grams |
Energy | |
Calories 260kcal | 10% |
Protein | |
Protein 15g | 10% |
Carbohydrates | |
Carbohydrates 45g | 13% |
Fiber 10g | 27% |
Sugar 9g | 9% |
Fat | |
Fat 6g | 7% |
Saturated 0.71g | 2% |
Cholesterol 0.00mg | - |
Vitamins | |
Vitamin A 40ug | 4% |
Choline 72mg | 14% |
Vitamin B1 0.27mg | 23% |
Vitamin B2 0.26mg | 20% |
Vitamin B3 4.10mg | 26% |
Vitamin B6 0.65mg | 38% |
Vitamin B9 110ug | 27% |
Vitamin B12 0.00ug | 0% |
Vitamin C 40mg | 46% |
Vitamin E 3.03mg | 20% |
Vitamin K 11ug | 9% |
Minerals | |
Calcium, Ca 160mg | 12% |
Copper, Cu 0.76mg | 0% |
Iron, Fe 6mg | 52% |
Magnesium, Mg 110mg | 25% |
Phosphorus, P 280mg | 22% |
Potassium, K 1430mg | 42% |
Selenium, Se 9ug | 17% |
Sodium, Na 330mg | 22% |
Zinc, Zn 1.77mg | 16% |
Water | |
Water 350g | - |
* Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. |