Mushroom and Tofu Stir-Fry with Rice
(1 vote)
(1 vote)
Health Score:
90 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
541
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 541 cal. | (26 %) | ||
| Protein | 29 g | (30 %) | ||
| Fat | 18 g | (16 %) | ||
| Carbohydrates | 66 g | (44 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 10.4 g | (35 %) |
more nutritional values
| Vitamin A | 0.5 mg | (63 %) | ||
| Vitamin D | 1.5 μg | (8 %) | ||
| Vitamin E | 13.1 mg | (109 %) | ||
| Vitamin K | 245.6 μg | (409 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.7 mg | (64 %) | ||
| Niacin | 18.9 mg | (158 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 166 μg | (55 %) | ||
| Pantothenic acid | 2.3 mg | (38 %) | ||
| Biotin | 33.9 μg | (75 %) | ||
| Vitamin B₁₂ | 0.1 μg | (3 %) | ||
| Vitamin C | 31 mg | (33 %) | ||
| Potassium | 1,069 mg | (27 %) | ||
| Calcium | 278 mg | (28 %) | ||
| Magnesium | 163 mg | (54 %) | ||
| Iron | 7.5 mg | (50 %) | ||
| Iodine | 30 μg | (15 %) | ||
| Zinc | 4.1 mg | (51 %) | ||
| Saturated fatty acids | 2.2 g | |||
| Uric acid | 188 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 3 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 600 grams mixed Mushrooms (such as oyster mushrooms, button mushrooms, etc.)
- 2 onions
- 1 garlic clove
- 200 grams Spinach
- 400 grams Tofu
- 4 Tbsps soy sauce
- 300 grams Rice
- salt
- 4 Tbsps Canola oil
- 100 milliliters Vegetable broth
- peppers
Preparation steps
1.
Rinse the mushrooms and cut into bite-size pieces. Peel the onions and garlic and chop finely. Rinse the spinach and spin dry. Cut the tofu into cubes and mix with soy sauce.
2.
Cook the rice in salted water according to the package instructions.
3.
Meanwhile, heat the oil in a frying pan or a wok and fry the mushrooms, onions and garlic over high heat for 3-4 minutes. Add the tofu cubes and sauté over medium heat for about 4 minutes. Stir in the spinach and deglaze with vegetable broth. Bring to a boil and season with salt and pepper. Serve with the rice in 4 small bowls.
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