Mixed Green Salad with Tofu and Tomatoes
(0 votes)
(0 votes)
Health Score:
92 / 100
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
Calories:
201
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 201 cal. | (10 %) | ||
| Protein | 16 g | (16 %) | ||
| Fat | 12 g | (10 %) | ||
| Carbohydrates | 6 g | (4 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3.5 g | (12 %) |
more nutritional values
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 9.2 mg | (77 %) | ||
| Vitamin K | 124.3 μg | (207 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 4.4 mg | (37 %) | ||
| Vitamin B₆ | 0.2 mg | (14 %) | ||
| Folate | 78 μg | (26 %) | ||
| Pantothenic acid | 0.5 mg | (8 %) | ||
| Biotin | 7.7 μg | (17 %) | ||
| Vitamin B₁₂ | 0.2 μg | (7 %) | ||
| Vitamin C | 24 mg | (25 %) | ||
| Potassium | 582 mg | (15 %) | ||
| Calcium | 257 mg | (26 %) | ||
| Magnesium | 84 mg | (28 %) | ||
| Iron | 2.9 mg | (19 %) | ||
| Iodine | 13 μg | (7 %) | ||
| Zinc | 2 mg | (25 %) | ||
| Saturated fatty acids | 3.2 g | |||
| Uric acid | 28 mg | |||
| Cholesterol | 6 mg | |||
| Complete sugar | 4 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 300 grams Tofu
- 3 Tbsps soy sauce
- 2 Tbsps apple cider vinegar
- 2 Tbsps soybean oil
- 2 generous pinches freshly ground peppers
- 300 grams Tomatoes
- 300 grams mixed Lettuce
- 1 small, white onion
- 30 grams Parmesan
Preparation steps
1.
Cut tofu into 1.5 cm (approximately 3/4 inch) cubes and add to a bowl with the soy sauce, vinegar and 1 tablespoon soybean oil. Sprinkle the freshly ground pepper over it and mix thoroughly. Marinate the tofu in the marinade for about 10 minutes, turning occasionally.
2.
Rinse tomatoes, trim and cut into eighths.
3.
Peel onion and dice.
4.
Rinse lettuce, trim, spin dry and tear into bite-sized pieces.
5.
Place tomatoes and salad in a bowl and pour in the marinade from the tofu.
6.
Heat the remaining soybean oil in a pan and fry the tofu over medium heat, turning occasionally. Add the onion and fry briefly, then mix tofu and onion with the salad. Shave Parmesan cheese over the salad with a vegetable peeler.
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