Carrot Noodles with Mushrooms and Tofu
Carrot noodles with mushrooms and tofu - Low-carb dinner. Photo: Iris Lange-Fricke
Healthy, because
Even smarter
Nutritional values
Carrots are rich in beta-carotene, which the body converts into vitamin A to help support skin and eye health.
Like Parmigiano Reggiano, Montello is an Italian hard cheese, only without animal rennet (calf rennet). Instead, microbial rennet is added to the cheese and it matures for 12 months.
(Percentage of daily recommendation)
| Calorie | 383 cal. | (18 %) | ||
| Protein | 21 g | (21 %) | ||
| Fat | 26 g | (22 %) | ||
| Carbohydrates | 18 g | (12 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 8.6 g | (29 %) |
| Vitamin A | 3.3 mg | (413 %) | ||
| Vitamin D | 1 μg | (5 %) | ||
| Vitamin E | 11 mg | (92 %) | ||
| Vitamin K | 62.9 μg | (105 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 8.4 mg | (70 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 90 μg | (30 %) | ||
| Pantothenic acid | 1.7 mg | (28 %) | ||
| Biotin | 20.8 μg | (46 %) | ||
| Vitamin B₁₂ | 0.2 μg | (7 %) | ||
| Vitamin C | 13 mg | (14 %) | ||
| Potassium | 1,103 mg | (28 %) | ||
| Calcium | 311 mg | (31 %) | ||
| Magnesium | 108 mg | (36 %) | ||
| Iron | 3.8 mg | (25 %) | ||
| Iodine | 28 μg | (14 %) | ||
| Zinc | 2.5 mg | (31 %) | ||
| Saturated fatty acids | 5 g | |||
| Uric acid | 67 mg | |||
| Cholesterol | 5 mg | |||
| Complete sugar | 14 g |
Ingredients
- Ingredients
- 7 ozs button Mushroom
- 2 shallots
- 2 garlic cloves
- 10 ozs Tofu
- 4 Tbsps olive oil
- salt
- peppers
- 1 tsp parsley
- 2 ozs Hard cheese (e.g. Parmesan or Montello)
- 28 ozs colourful carrots (red, yellow, purple)
- 4 ozs Vegetable broth
- 6 ozs Soy creamer
- cayenne pepper
Kitchen utensils
Preparation steps
Clean and slice the mushrooms. Peel and finely dice shallots and garlic. Cut tofu into cubes as well. Heat 2 tablespoons of oil in a pan and fry the shallot, garlic and tofu for 5 minutes at medium heat.
Add the mushrooms and sauté over a high heat for a further 5 minutes, turning occasionally. Season with salt and pepper.
At the same time wash parsley, shake dry and chop. Grate cheese. Clean and wash the carrots and use a spiral slicer to make pasta.
Deglaze mushrooms with vegetable stock and soy cream, let it simmer for about 5 minutes, season with salt, pepper and cayenne pepper.
Heat the rest of the oil in a second pan, fry the vegetable noodles in it for 4 minutes at medium heat and place them on plates with the mushroom sauce, sprinkle with chopped parsley and cheese.
