Tofu and Sweet Potato Jambalaya

Gluten Free
Dairy Free
Health score
9%
Tofu and Sweet Potato Jambalaya
55 min.
4
357kcal

Suggestions


Are you ready to embark on a culinary adventure that combines the heartiness of jambalaya with the wholesome goodness of tofu and sweet potatoes? This Tofu and Sweet Potato Jambalaya is not only a feast for the eyes but also a delight for the taste buds. Perfectly gluten-free and dairy-free, it caters to a variety of dietary preferences while delivering a satisfying meal that everyone will love.

Imagine the vibrant colors of sweet potatoes and green onions mingling with the rich flavors of black beans and spices, all brought together in a comforting one-pan dish. The firm tofu adds a protein-packed punch, making this dish a well-rounded option for lunch or dinner. With a preparation time of just 55 minutes, you can whip up this delicious meal even on the busiest of days.

Whether you're a seasoned cook or a kitchen novice, this recipe is straightforward and rewarding. The combination of textures—from the crispy tofu to the tender sweet potatoes and fluffy rice—creates a symphony of flavors that will leave you craving more. So, gather your ingredients and get ready to impress your family and friends with this delightful twist on a classic dish!

Ingredients

  • 14 oz tofu firm packed in water, drained
  • tablespoon vegetable oil 
  • large rum peeled cut into 1/2-inch cubes (2 cups)
  • cloves garlic finely chopped
  • 14 oz vegetable stock canned
  • 0.8 cup rice long-grain uncooked
  • tablespoons worcestershire sauce 
  • 0.3 teaspoon ground pepper red (cayenne)
  • 15 oz black beans rinsed drained canned
  • 0.8 cup spring onion sliced

Equipment

  • frying pan
  • paper towels

Directions

  1. Place tofu between 2 layers of paper towels; press gently to remove as much water as possible.
  2. Cut into 3/4-inch cubes.
  3. In 12-inch skillet, heat oil over medium heat.
  4. Add tofu; cook 6 to 8 minutes, turning frequently, until light golden brown.
  5. Remove tofu from skillet; set aside.
  6. In same skillet, cook sweet potato and garlic 2 to 3 minutes, stirring occasionally, just until sweet potato begins to brown. Stir in broth, uncooked rice, Worcestershire sauce and red pepper.
  7. Heat to boiling. Reduce heat; cover and simmer 10 minutes.
  8. Stir in beans. Cover; cook 8 to 10 minutes, stirring occasionally, until rice is tender and liquid is absorbed. Stir in tofu and onions. Cook 1 to 2 minutes or until heated through.

Nutrition Facts

Calories357kcal
Protein20.31%
Fat21.05%
Carbs58.64%

Properties

Glycemic Index
57.55
Glycemic Load
17.92
Inflammation Score
-6
Nutrition Score
13.884782625281%

Flavonoids

Kaempferol
0.26mg
Myricetin
0.02mg
Quercetin
2.03mg

Nutrients percent of daily need

Calories:357.47kcal
17.87%
Fat:8.37g
12.87%
Saturated Fat:1.17g
7.3%
Carbohydrates:52.47g
17.49%
Net Carbohydrates:43.33g
15.76%
Sugar:2.5g
2.77%
Cholesterol:0mg
0%
Sodium:924.62mg
40.2%
Alcohol:0.08g
100%
Alcohol %:0.03%
100%
Protein:18.17g
36.34%
Vitamin K:45.31µg
43.15%
Fiber:9.13g
36.53%
Manganese:0.68mg
34.14%
Iron:4.25mg
23.62%
Folate:80.48µg
20.12%
Calcium:196.45mg
19.64%
Phosphorus:169.41mg
16.94%
Copper:0.32mg
15.9%
Potassium:495.62mg
14.16%
Vitamin B1:0.19mg
12.85%
Magnesium:51.3mg
12.83%
Vitamin B2:0.17mg
10.2%
Selenium:7µg
10%
Vitamin C:8.06mg
9.77%
Vitamin A:461.4IU
9.23%
Vitamin B6:0.15mg
7.42%
Zinc:1.06mg
7.08%
Vitamin B3:1.39mg
6.97%
Vitamin B5:0.57mg
5.7%
Vitamin E:0.46mg
3.1%