Couscous with Spicy Tofu
(1 vote)
(1 vote)
Health Score:
92 / 100
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 50 min.
Ready in
Calories:
616
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 616 cal. | (29 %) | ||
| Protein | 29 g | (30 %) | ||
| Fat | 20 g | (17 %) | ||
| Carbohydrates | 79 g | (53 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 11 g | (37 %) |
more nutritional values
| Vitamin A | 1.4 mg | (175 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 19.3 mg | (161 %) | ||
| Vitamin K | 98.1 μg | (164 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 8 mg | (67 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 77 μg | (26 %) | ||
| Pantothenic acid | 0.8 mg | (13 %) | ||
| Biotin | 8.2 μg | (18 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 13 mg | (14 %) | ||
| Potassium | 947 mg | (24 %) | ||
| Calcium | 256 mg | (26 %) | ||
| Magnesium | 166 mg | (55 %) | ||
| Iron | 6.1 mg | (41 %) | ||
| Iodine | 13 μg | (7 %) | ||
| Zinc | 4 mg | (50 %) | ||
| Saturated fatty acids | 2.6 g | |||
| Uric acid | 103 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 7 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- For the tofu
- 400 grams Tofu
- For the marinade
- 3 Tbsps vegetable oil
- 1 garlic clove
- 1 small onion
- 1 Tbsp Curry powder
- salt
- peppers
- For the cous cous
- 2 Tbsps vegetable oil
- 3 carrots
- 2 scallions
- 2 sprigs cilantro
- Lettuce (for serving)
- 400 grams Couscous (Instant)
- 400 milliliters boiling Salt water
- Curry powder (for dusting)
Preparation steps
1.
Peel the onion and garlic and puree together with the oil and spices. Cut the tofu into cubes and marinate in the mixture for at least 30 min.
2.
Peel and slice the carrots. Rinse the scallions and cut diagonally into thin rings. Cook them together in the boiling salted water for 1-2 minutes, then rinse under cold water and drain well.
3.
Rinse the cilantro, shake dry and tear into small pieces. Heat the oil in a nonstick pan and fry the tofu on all sides. Pour some boiling water over the couscous, cover and let rest for 5 minutes, then fluff with a fork.
4.
Serve the couscous, tofu and vegetables on plates. Garnish with the cilantro and dust with curry powder.
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