Salad with Tofu
(0 votes)
(0 votes)
Health Score:
96 / 100
Difficulty:
moderate
Difficulty
Preparation:
40 min.
Preparation
Calories:
402
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 402 cal. | (19 %) | ||
| Protein | 12 g | (12 %) | ||
| Fat | 36 g | (31 %) | ||
| Carbohydrates | 8 g | (5 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5.2 g | (17 %) |
more nutritional values
| Vitamin A | 1 mg | (125 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 16.3 mg | (136 %) | ||
| Vitamin K | 30.6 μg | (51 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 4.1 mg | (34 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 94 μg | (31 %) | ||
| Pantothenic acid | 0.9 mg | (15 %) | ||
| Biotin | 5.7 μg | (13 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 21 mg | (22 %) | ||
| Potassium | 490 mg | (12 %) | ||
| Calcium | 251 mg | (25 %) | ||
| Magnesium | 109 mg | (36 %) | ||
| Iron | 3.9 mg | (26 %) | ||
| Iodine | 8 μg | (4 %) | ||
| Zinc | 2.3 mg | (29 %) | ||
| Saturated fatty acids | 4.9 g | |||
| Uric acid | 30 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 5 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 2 carrots
- 2 Tbsps lbe Bell pepper
- 200 grams Tofu
- Salt and freshly ground pepper
- 4 Tbsps Sesame seeds
- 6 Tbsps vegetable oil (for frying)
- 1 smal Frisée
- 30 grams pickled in syrup ginger
- juice of lemons
- 4 Tbsps soybean oil
Preparation steps
1.
Peel carrots and cut into strips. Rinse and quarter peppers and remove the seeds and white inner skins. Rinse and finely dice pepper.
2.
Cut tofu into small pieces (1x4 cm, approximately 1/3 x 1 1/2 inch). Add salt and pepper, then coat with sesame seeds. Heat some oil in a nonstick pan. Fry the sesame-coated tofu until brown. Drain on paper towels.
3.
Rinse and spin dry the frisee lettuce, then pluck into bite-sized pieces. Combine the vegetables and lettuce and distribute with the tofu on plates.
4.
Finely dice the ginger. Stir with the lemon juice, salt, pepper and soybean oil and drizzle over the salad.
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