Tofu Chilaquiles

Gluten Free
Dairy Free
Health score
10%
Tofu Chilaquiles
45 min.
4
329kcal

Suggestions

Ingredients

  • cup black beans drained and rinsed
  • 0.5 tsp chili powder 
  • cups regular corn cooked
  • 0.3 cup baked corn chips 
  • tsp cumin 
  • pound extra-firm tofu 
  •  onion diced whole
  • 12 ounces salsa verde 
  • cups tomatoes diced
  •  garlic cloves whole minced

Equipment

  • bowl
  • frying pan
  • spatula

Directions

  1. Coat a large skillet with a thin layer of water.
  2. Add onion, garlic and spices. Cook over high eat until onions are translucent - about 4 minutes.
  3. Add tofu and salsa verde and use a spatula to break the tofu into pieces. Stir to evenly incorporate all ingredients. Continue to cook, stirring every so often, until most of the liquid has absorbed - about 10 minutes.
  4. Add black beans, reduce to medium heat and continue to simmer until beans are warm and liquid has cooked off. Stir in cooked corn and turn off heat. Spoon into serving bowls and add tomatoes. Crumble corn chips over top and garnish with fresh cilantro.
  5. Serve with extra corn chips and hot sauce on the table.Nutritional Information
  6. Amount Per Serving
  7. Calories
  8. Fat
  9. Carbohydrate
  10. gDietary Fiber12.40gSugars8.70gProtein24.70g

Nutrition Facts

Calories329kcal
Protein21.4%
Fat26.4%
Carbs52.2%

Properties

Glycemic Index
50.13
Glycemic Load
11.76
Inflammation Score
-8
Nutrition Score
14.20347824304%

Flavonoids

Naringenin
0.51mg
Luteolin
0.01mg
Isorhamnetin
1.38mg
Kaempferol
0.25mg
Myricetin
0.15mg
Quercetin
6.07mg

Nutrients percent of daily need

Calories:329.13kcal
16.46%
Fat:10g
15.39%
Saturated Fat:1.08g
6.72%
Carbohydrates:44.49g
14.83%
Net Carbohydrates:36.13g
13.14%
Sugar:12.37g
13.74%
Cholesterol:0mg
0%
Sodium:658.06mg
28.61%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:18.24g
36.48%
Fiber:8.36g
33.45%
Vitamin A:1470.82IU
29.42%
Manganese:0.55mg
27.65%
Vitamin C:20.72mg
25.12%
Folate:98.9µg
24.73%
Potassium:754.28mg
21.55%
Iron:3.71mg
20.6%
Calcium:192.89mg
19.29%
Magnesium:69.94mg
17.48%
Phosphorus:166.61mg
16.66%
Vitamin B1:0.23mg
15.5%
Vitamin B6:0.29mg
14.36%
Vitamin B3:2.14mg
10.7%
Copper:0.21mg
10.44%
Zinc:1.3mg
8.67%
Vitamin B5:0.87mg
8.66%
Vitamin E:1.04mg
6.93%
Vitamin K:7.11µg
6.77%
Vitamin B2:0.1mg
6.17%
Selenium:1.77µg
2.53%