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Vegetarian Tofu Enchiladas
URL of this page: https://medlineplus.gov/recipes/vegetarian-tofu-enchiladas/

Vegetarian Tofu Enchiladas

Prep time: 30 minutes
Cook time: 30 minutes
Total time: 60 minutes
Number of Servings: 8

Ingredients

  • 2 Tablespoons vegetable oil
  • 12 corn tortillas (5 to 6 inches)
  • 2 1/2 cups low-sodium tomato sauce or enchilada sauce (red or green)
  • 2 packages (14 to 16 ounces each) extra firm tofu
  • 1/2 teaspoon salt
  • 1 teaspoon onion powder
  • 1 teaspoon garlic powder
  • 2 teaspoons basil
  • 1 teaspoon red chili flakes (optional)
  • 1/2 cup fortified nutritional yeast
  • 1/2 cup sliced olives (any type)
  • 1/2 cup sliced mushrooms (any type)

Directions

  1. Preheat oven to 250 °F.
  2. Lightly brush oil on each side of the tortillas and lay them on 2 large baking sheets. Bake for 10 minutes.
  3. While the tortillas are baking, drain the tofu and place on a plate or tray. With a cloth or paper towels, press the tofu to remove extra liquid. Crumble tofu into a large bowl.
  4. Remove tortillas from the oven and set aside. Turn oven to 350 °F.
  5. Add salt, onion powder, garlic powder, basil, nutritional yeast and red chili flakes, if desired, to the tofu. Mix well.
  6. Spread 1/2 cup sauce on the bottom of an 8x11-inch baking dish. Layer 6 tortillas on top of the sauce. Spread 1/2 cup sauce over the tortillas.
  7. Spoon 1/2 the tofu mixture over the tortillas. Pour 1/2 cup sauce over tortillas and spread evenly.
  8. Spoon the remaining tofu on top. Pour the final 1/2 cup sauce over the tofu.
  9. Top with sliced mushrooms and olives. Bake for about 30 minutes.
  10. Let rest for 5 minutes before cutting and serving.

Find more delicious recipes from FoodHero.org

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Vegetarian Tofu Enchiladas

Nutrition Information

8 servings per container
Serving size 1 piece (233g)
Amount Per Serving
Calories 240
% Daily Value*
Total Fat 10g 13%
Saturated Fat 1g 5%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 260mg 11%
Total Carbohydrate 26g 9%
Dietary Fiber 4g 14%
Total Sugars 1g
Includes 0g Added Sugars 0%
Protein 14g
Vitamin A 38mcg 4%
Vitamin C 10mg 11%
Vitamin D 0mcg 0%
Calcium 226mg 15%
Iron 3mg 15%
Potassium 443mg 10%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Related Health Topics

  • Calcium
  • Carbohydrates
  • Dietary Proteins
  • Food Labeling
  • Iron
  • Minerals
  • Nutrition
  • Vitamin C
  • Vitamins

Recipes that make it to Food Hero have had a long journey getting there. Most of the recipes have been used by our nutrition educators in the field and then submitted to the Food Hero team to be considered for the website. Recipes have the criteria found at this link: https://foodhero.org/recipe-criteria.

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National Library of Medicine 8600 Rockville Pike, Bethesda, MD 20894 U.S. Department of Health and Human Services National Institutes of Health
Last updated January 20, 2023
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