Nutrition Facts
Servings Per Recipe: 4
Serving Size: 1 serving
Amount Per Serving
| Calories | 273.7 | Total Fat | 9.2 g |
|---|---|
| Saturated Fat | 1.0 g |
| Polyunsaturated Fat | 4.0 g |
| Monounsaturated Fat | 1.6 g |
| Cholesterol | 0.0 mg |
| Sodium | 263.0 mg |
| Potassium | 151.3 mg |
| Total Carbohydrate | 32.9 g |
| Dietary Fiber | 4.6 g |
| Sugars | 6.6 g |
| Protein | 18.0 g |
| Vitamin A | 46.5 % | Vitamin B-12 | 0.0 % |
|---|---|
| Vitamin B-6 | 2.5 % |
| Vitamin C | 47.2 % |
| Vitamin D | 0.0 % |
| Vitamin E | 0.0 % |
| Calcium | 18.1 % |
| Copper | 10.4 % |
| Folate | 7.4 % |
| Iron | 18.5 % |
| Magnesium | 20.2 % |
| Manganese | 53.9 % |
| Niacin | 1.9 % |
| Pantothenic Acid | 0.7 % |
| Phosphorus | 18.4 % |
| Riboflavin | 2.8 % |
| Selenium | 18.2 % |
| Thiamin | 3.6 % |
| Zinc | 8.5 % |
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Calories in Tofu and Quinoa with Vegetables and Tomato Sauce
View the full Tofu and Quinoa with Vegetables and Tomato Sauce Recipe & Instructions
Calories per Ingredient
Here are the foods from our food nutrition database that were used for the nutrition calculations of this recipe.
Calories per serving of Tofu and Quinoa with Vegetables and Tomato Sauce
109 calories of Tofu, extra firm, (0.25 block)
95 calories of 1 cup cooked quinoa, (0.75 cup)
31 calories of Spaghetti Sauce, Classico Tomato & Basil, (0.31 cup)
30 calories of Frozen Veg Blend - Kirkland Normandy (3/4c=100g), (0.50 cup)
8 calories of Half A Yellow Onion, (0.25 serving)
0 calories of Garlic Minced, (1.50 tsp)
0 calories of Cooking Spray, Pam, (0.25 serving)
Calories per serving of Tofu and Quinoa with Vegetables and Tomato Sauce
109 calories of Tofu, extra firm, (0.25 block)
95 calories of 1 cup cooked quinoa, (0.75 cup)
31 calories of Spaghetti Sauce, Classico Tomato & Basil, (0.31 cup)
30 calories of Frozen Veg Blend - Kirkland Normandy (3/4c=100g), (0.50 cup)
8 calories of Half A Yellow Onion, (0.25 serving)
0 calories of Garlic Minced, (1.50 tsp)
0 calories of Cooking Spray, Pam, (0.25 serving)
Calories in Similar Recipes
- This Palak Paneer recipe replaces paneer with extra firm tofu and cream with non-fat yogurt.
- This is one of my all time favorite tofu recipes. I've done a fair bit of tweaking to it and think that...
- Quick and light for dinnertime!
- Vegan version of an all time favorite!
- Serve warm or cold, as a side or a snack.
- I called this lazy tofu because it has become one of my go-to dinners for those nights where you just...
- from Vegetarian Express
- Makes one serving for a meal or two servings for a side dish.
- fat free
- Tofu, veggies and super duper pasta
- High nutrition, high flavor
- Modified this recipe from one I found on a cooking website, to make it lower in sodium.
- Vegetarian Stir Fry...
- A yummy vegetarian dish; leave out cheese to make a vegan dinner.
- Spicy and delicious!