Tofu and Vegetables with Noodles

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Tofu and Vegetables with Noodles
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Health Score:
92 / 100
Difficulty:
easy
Difficulty
Preparation:
45 min.
Preparation
Calories:
486
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie486 cal.(23 %)
Protein22 g(22 %)
Fat19 g(16 %)
Carbohydrates55 g(37 %)
Sugar added0 g(0 %)
Roughage7.6 g(25 %)
Vitamin A0.2 mg(25 %)
Vitamin D0 μg(0 %)
Vitamin E15.3 mg(128 %)
Vitamin K29.8 μg(50 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.2 mg(18 %)
Niacin6.7 mg(56 %)
Vitamin B₆0.5 mg(36 %)
Folate118 μg(39 %)
Pantothenic acid0.7 mg(12 %)
Biotin7.7 μg(17 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C140 mg(147 %)
Potassium689 mg(17 %)
Calcium221 mg(22 %)
Magnesium109 mg(36 %)
Iron5.3 mg(35 %)
Iodine9 μg(5 %)
Zinc2.7 mg(34 %)
Saturated fatty acids2.5 g
Uric acid60 mg
Cholesterol54 mg
Complete sugar8 g

Ingredients

for
4
Ingredients
250 grams Tofu
4 Tbsps soy sauce
1 Tbsp sesame oil
lemons (juiced)
250 grams Chinese Egg noodle
1 bunch scallions
175 grams Mung bean sprouts
2 red Bell pepper
1 sm piece fresh ginger
2 garlic cloves
4 Tbsps vegetable oil
salt
freshly ground peppers
How healthy are the main ingredients?
Tofusoy saucegingersesame oillemongarlic clove

Preparation steps

1.

Cut the tofu into small cubes.

Combine 3 tablespoons of soy sauce, the sesame oil and 2 tablespoons of lemon juice and mix with the tofu cubes. Cover and leave to marinate for about 30 minutes.

2.

Cook the noodles in boiling salted water for 2-3 minutes until al dente. Drain, rinse and drain again.

3.

Rinse and trim the scallions and cut into thin rings. Rinse the sprouts under cold water in a colander.

Rinse and trim the bell peppers, cut into quarters, remove the seeds and ribs and then cut crosswise into thin strips. Peel the ginger and garlic and chop finely.

4.

Heat some oil in a wok (or large frying pan) and sauté the drained tofu until lightly browned. Add the garlic and ginger and season with salt and pepper. Cook for a few minutes and then remove and set aside.

Heat some more oil in the wok and sauté the scallions, sprouts and peppers for 2 - 3 minutes while stirring. Add the noodles and heat through over high heat for 2-3 minutes.

Whisk the tofu marinade with 3 tablespoons of water, pour into the pan, add the tofu and season with soy sauce, lemon juice and pepper.

Serve immediately.

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