Fried Sesame Tofu with Bulgur and Vegetables
Nutritional values
(Percentage of daily recommendation)
| Calorie | 773 cal. | (37 %) | ||
| Protein | 38 g | (39 %) | ||
| Fat | 39 g | (34 %) | ||
| Carbohydrates | 66 g | (44 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 14 g | (47 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 30.8 mg | (257 %) | ||
| Vitamin K | 39.1 μg | (65 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 13.9 mg | (116 %) | ||
| Vitamin B₆ | 0.9 mg | (64 %) | ||
| Folate | 127 μg | (42 %) | ||
| Pantothenic acid | 1.5 mg | (25 %) | ||
| Biotin | 13.5 μg | (30 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 85 mg | (89 %) | ||
| Potassium | 1,039 mg | (26 %) | ||
| Calcium | 485 mg | (49 %) | ||
| Magnesium | 303 mg | (101 %) | ||
| Iron | 10.3 mg | (69 %) | ||
| Iodine | 16 μg | (8 %) | ||
| Zinc | 6 mg | (75 %) | ||
| Saturated fatty acids | 5.3 g | |||
| Uric acid | 106 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 9 g |
Ingredients
- Ingredients
- 400 milliliters Vegetable broth
- 100 grams tomato puree
- 250 grams Bulgur
- salt
- 2 red Hungarian wax peppers
- vegetable oil (for the grill pan)
- ½ Cucumber
- ½ tsp ground peppercorns
- ½ tsp ground Coriander
- 2 egg whites
- 600 grams Tofu
- 2 Tbsps light soy sauce
- 3 Tbsps Rice flour
- 75 grams Sesame seeds
- vegetable oil (for cooking)
- mint (for garnish)
Preparation steps
For the bulgur: Add the broth and tomato puree to a pot, and bring to a boil. Rinse the bulgur in a fine sieve and stir into the broth mixture. Season with salt to tase. Cover and simmer over low heat until the bulgur is cooked, about 10 minutes. If necessary, add more broth. Liquid should be completely absorbed by end of cooking.
For the vegetables: Rinse the green bell peppers, cut in half lengthwise, remove seeds and cut into strips. Heat a greased grill pan for 5 minutes. Rinse the cucumber, cut in half lengthwise, remove seeds and dice small. In a bowl, stir the bell peppers with the cucumber, ground peppercorns and ground coriander.
For the tofu: In a bowl, mix the egg whites until foamy. Cut the tofu into 8 slices. Drizzle with the soy sauce. Dredge in flour and dip in the egg whites. Coat in sesame seeds. Heat the oil in a pot to 170°C (approximately 340°F). Add the tofu and cook until golden, about 4-5 minutes. Remove and drain on paper towels.
For serving: Divide the bulgur, vegetables and tofy between plates. Garnish with mint.
