Tofu and Vegetable Omelette
Nutritional values
(Percentage of daily recommendation)
| Calorie | 270 cal. | (13 %) | ||
| Protein | 20 g | (20 %) | ||
| Fat | 15 g | (13 %) | ||
| Carbohydrates | 13 g | (9 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 6.2 g | (21 %) |
| Vitamin A | 1.3 mg | (163 %) | ||
| Vitamin D | 1.7 μg | (9 %) | ||
| Vitamin E | 10.3 mg | (86 %) | ||
| Vitamin K | 70.7 μg | (118 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 6 mg | (50 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 172 μg | (57 %) | ||
| Pantothenic acid | 1.3 mg | (22 %) | ||
| Biotin | 22 μg | (49 %) | ||
| Vitamin B₁₂ | 1 μg | (33 %) | ||
| Vitamin C | 113 mg | (119 %) | ||
| Potassium | 717 mg | (18 %) | ||
| Calcium | 206 mg | (21 %) | ||
| Magnesium | 85 mg | (28 %) | ||
| Iron | 4.1 mg | (27 %) | ||
| Iodine | 17 μg | (9 %) | ||
| Zinc | 2.3 mg | (29 %) | ||
| Saturated fatty acids | 4.7 g | |||
| Uric acid | 74 mg | |||
| Cholesterol | 226 mg | |||
| Complete sugar | 10 g |
Ingredients
- Ingredients
- 250 grams Tofu
- 2 carrots (200 g)
- 1 stalk Leeks
- 1 small Green Bell pepper (150 g)
- 1 small Red Bell pepper (150 g)
- 4 eggs
- 3 Tbsps light soy sauce
- Curry powder
- ground ginger
- peppers
- 1 pinch sugar
- 1 Tbsp butter (15 g)
- 1 Tbsp soybean oil
- salt
- cayenne pepper
Preparation steps
Pat the tofu dry and chop. Peel and slice the carrots into matchsticks.
Rinse and thinly slice the leeks into rings. Rinse, deseed and derib the peppers. Slice into thin strips.
Beat the eggs with 2 tablespoons of the soy sauce. Stir in the curry powder, ginger powder, pepper and a pinch of sugar.
Melt the butter in a frying pan. Cook 4 omelettes with the egg mixture, one after the other. Hold warm in a preheated 80°C (approximately 175°F) (smallest stage gas recirculation 60 ° C).
Heat the oil in a frying pan over medium heat. Cook the tofu cubes until golden. Add the vegetables and remaining soy sauce and cook, while continuously stirring, until the vegetables are tender, about 10 minutes. Season with salt and cayenne pepper.
For serving: Divide the omelettes between 4 plates. Divide the vegetable mixture between the omelettes and fold to enclose the filling.
