Quinoa Tofu Casserole Recipe

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


Submitted by clawpants

Makes 4 servings



http://veggieaimee.blogspot.com/2008/03/quinoa-lasagna.html

Recipe Ingredients for Quinoa Tofu Casserole

1/2 cup uncooked quinoa
2 tbsp olive oil
1 large onion
3 cups kale
2 cups carrots
2 cloves garlic, chopped
16 oz. tofu, mashed
2 cups zucchini
8 oz. tomato sauce
2 tsp oregano
1/2 cup grated parmesan
1 tsp basil

Recipe Directions for Quinoa Tofu Casserole

  1. Bring quinoa & 1 cup water to a boil; reduce heat, cover & simmer 15 minutes until water is absorbed; set aside

  2. 2. Preheat oven to 350; saute onion, garlic and carrots in olive oil; add tofu & cook until lightly browned; stir in tomato sauce, tomatoes, & oregano; simmer

  3. 4. In 13x 9 baking dish, layer 1/3 tofu mixture, quinoa, & cheese mixture; repeat layers, ending with the tofu mixture

  4. 5. Bake 30 minutes covered, 10 minutes uncovered

Categories

Main Dish

Nutrition Facts
Serving Size 412.3g
Amount Per Serving
Calories
361
Calories from Fat
155
% Daily Value*
Total Fat
17.2g
26%
Saturated Fat
4.4g
22%
Trans Fat
0.0g
Cholesterol
11mg
4%
Sodium
570mg
24%
Potassium
1113mg
32%
Total Carbohydrates
35.8g
12%
Dietary Fiber
7.5g
30%
Sugars
8.4g
Protein
21.3g
Vitamin A 347% Vitamin C 135%
Calcium 50% Iron 29%
* 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
  • Low in cholesterol
  • High in calcium
  • High in manganese
  • High in phosphorus
  • Very high in vitamin A
  • Very high in vitamin C
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