Quinoa, Leek, Tofu Casserole Recipe

Looking for an easy Quinoa, Leek, Tofu Casserole recipe? Learn how to make Quinoa, Leek, Tofu Casserole using healthy ingredients.


Submitted by holly416

Makes 6 servings



This sensory casserole is sure to please. The leek provides nice color contrast, but may be substituted with onion and parsley for a similar effect.

Recipe Ingredients for Quinoa, Leek, Tofu Casserole

1 1/2 cup tofu
2 teaspoons olive oil
1 teaspoon of garlic
1/2 cup bread crumbs
1 leek, chopped
1 cup skim milk
2 cups cooked quinoa
1/4 cup parmesan, grated
1 tsp salt

Recipe Directions for Quinoa, Leek, Tofu Casserole

  1. Preheat oven to 350*. Working with 1/2 cup tofu at a time squeeze out water using both hands. Set aside. Heat a large skillet or wok and add oil. Add garlic and then leek and saute until lightly browned. Add quinoa, then tofu, and saute each for 2 minutes. Season with salt (or tamari) and pepper.

  2. Oil casserole. Add 1/2 cup bread crumbs and rotate casserole until the bread crumbs evenly coat the casserole. Gently add the quinoa mixture. Press a well in the center of the quinoa and pour in milk. Cover with remaining bread crumbs and cheese. Cover and bake for 20 minutes. Remove cover and continue to bake until cheese is nicely browned. Serves 5

Categories

Main Dish

Nutrition Facts
Serving Size 191.5g
Amount Per Serving
Calories
343
Calories from Fat
84
% Daily Value*
Total Fat
9.3g
14%
Saturated Fat
2.0g
10%
Trans Fat
0.0g
Cholesterol
5mg
2%
Sodium
548mg
23%
Potassium
528mg
15%
Total Carbohydrates
48.4g
16%
Dietary Fiber
5.2g
21%
Sugars
3.6g
Protein
17.6g
Vitamin A 7% Vitamin C 4%
Calcium 28% Iron 24%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A-
  Good points
  • Very low in cholesterol
  • High in manganese
  • High in magnesium
  • High in phosphorus
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