Stir-fried Tofu with Vegetables
Nutritional values
(Percentage of daily recommendation)
| Calorie | 455 cal. | (22 %) | ||
| Protein | 44 g | (45 %) | ||
| Fat | 20 g | (17 %) | ||
| Carbohydrates | 25 g | (17 %) | ||
| Sugar added | 5 g | (20 %) | ||
| Roughage | 12.5 g | (42 %) |
| Vitamin A | 0.8 mg | (100 %) | ||
| Vitamin D | 0.7 μg | (4 %) | ||
| Vitamin E | 22.6 mg | (188 %) | ||
| Vitamin K | 297.3 μg | (496 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.7 mg | (64 %) | ||
| Niacin | 14.7 mg | (123 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 182 μg | (61 %) | ||
| Pantothenic acid | 3.1 mg | (52 %) | ||
| Biotin | 18.7 μg | (42 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 148 mg | (156 %) | ||
| Potassium | 1,364 mg | (34 %) | ||
| Calcium | 557 mg | (56 %) | ||
| Magnesium | 239 mg | (80 %) | ||
| Iron | 10 mg | (67 %) | ||
| Iodine | 44 μg | (22 %) | ||
| Zinc | 4.7 mg | (59 %) | ||
| Saturated fatty acids | 3.5 g | |||
| Uric acid | 234 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 14 g |
Ingredients
- Ingredients
- 800 grams Tofu
- 2 Tbsps Peanut oil
- 6 Tbsps soy sauce
- 6 Tbsps sweet Chili sauce
- salt
- ½ tsp cayenne pepper
- 100 milliliters Vegetable broth
- 1 tsp cornstarch (stirred with 1 tablespoon water)
- 2 tsps Sesame seeds (black)
- ½ Leek
- 1 small Broccoli
- 150 grams Chinese Mushrooms (mixed)
- 1 carrot
- 100 grams Green beans
- 100 grams Snow peas
- 2 Tbsps scallions
Preparation steps
Rinse the vegetables and trim. Trim the beans, peel the carrots and cut into slices. Cut the leek into rings. Divide the broccoli into florets and blanch in boiling salted water. Place all vegetables together in a bowl. Cut tofu into 1 cm (approximately 1/2-inch) thick slices and combine with soy sauce. Heat oil in a pan, drain tofu (reserving sauce) and fry until browned on all sides, then remove and keep warm in the oven. In remaining oil, fry the vegetables, pour in the broth and simmer about 5 minutes, stirring occasionally. Add drained soy sauce and salt to taste, and cook while stirring for about 1 minute. Bring to a boil and season with cayenne pepper. Add cornstarch slurry and simmer while stirring for 1 minute.
Arrange fried tofu with vegetables on a serving platter. Garnish with sweet chili sauce, sprinkle with sesame seeds and serve garnished with chopped chives.
