Tofu and Lentil Bowl
(0 votes)
(0 votes)
Health Score:
96 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 45 min.
Ready in
Calories:
480
calories
Calories
Healthy, because
Even smarter
Nutritional values
Tofu is a great meat substitute for vegetarians. It is full of protein and it is filling, making it a great way for those who don't eat meat to get enough protein in their diets.
If you are not vegeratian, you can always just use chicken. You can also add more vegetables if you want more nutrients and variety.
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 480 cal. | (23 %) | ||
| Protein | 43 g | (44 %) | ||
| Fat | 22 g | (19 %) | ||
| Carbohydrates | 26 g | (17 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 11.3 g | (38 %) |
more nutritional values
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 22.8 mg | (190 %) | ||
| Vitamin K | 96.4 μg | (161 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 10.9 mg | (91 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 150 μg | (50 %) | ||
| Pantothenic acid | 1 mg | (17 %) | ||
| Biotin | 11.2 μg | (25 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 24 mg | (25 %) | ||
| Potassium | 850 mg | (21 %) | ||
| Calcium | 425 mg | (43 %) | ||
| Magnesium | 226 mg | (75 %) | ||
| Iron | 10 mg | (67 %) | ||
| Iodine | 14 μg | (7 %) | ||
| Zinc | 4.6 mg | (58 %) | ||
| Saturated fatty acids | 3.5 g | |||
| Uric acid | 70 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 3 g |
Author of this recipe:
EAT-SMARTER
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Ingredients
for
4
Preparation steps
1.
Put the vegetable stock into a pan and bring to the boil. Add the lentils, cover and simmer gently for 10-15 minutes. The liquid should be absorbed - add a little more stock or take some away if necessary. Then leave to cool slightly, uncovered.
2.
Wash, core and dice the tomatoes. Put into a bowl with the chopped mint and mix. Mix in 2 tbsp olive oil, the lime juice and zest and the lentils and season to taste with salt and pepper.
3.
Heat the rest of the oil and fry the tofu on both sides until golden brown. Season with salt and pepper and serve on the lentils.
