Winter Vegetables with Tofu
Nutritional values
(Percentage of daily recommendation)
| Calorie | 391 cal. | (19 %) | ||
| Protein | 21 g | (21 %) | ||
| Fat | 12 g | (10 %) | ||
| Carbohydrates | 47 g | (31 %) | ||
| Sugar added | 3 g | (12 %) | ||
| Roughage | 11.5 g | (38 %) |
| Vitamin A | 2.3 mg | (288 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 18.7 mg | (156 %) | ||
| Vitamin K | 82.1 μg | (137 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 6.8 mg | (57 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 148 μg | (49 %) | ||
| Pantothenic acid | 1.6 mg | (27 %) | ||
| Biotin | 11.8 μg | (26 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 84 mg | (88 %) | ||
| Potassium | 1,430 mg | (36 %) | ||
| Calcium | 310 mg | (31 %) | ||
| Magnesium | 143 mg | (48 %) | ||
| Iron | 5 mg | (33 %) | ||
| Iodine | 14 μg | (7 %) | ||
| Zinc | 2.6 mg | (33 %) | ||
| Saturated fatty acids | 1.9 g | |||
| Uric acid | 91 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 24 g |
Ingredients
- Ingredients
- 400 grams Tofu
- 1 lemon (juiced and zested)
- 200 milliliters Orange juice
- 1 tsp Harissa
- 1 Tbsp Rice syrup
- 1 tsp Garam Masala
- 250 grams Red onions
- 2 stalks Celery
- 1 small Sweet potato
- 200 grams Celery root
- 200 grams carrots
- 200 grams Beets
- 2 Tbsps vegetable oil
- 200 milliliters Vegetable broth
- 1 handful cilantro
- salt
- peppers
Preparation steps
Pat dry the tofu with paper towels and chop. Mix the lemon juice, half of the lemon zest, orange juice, harissa, rice syrup and 1 teaspoon of garam masala together. Then marinade with the tofu and allow to stand for about 3 hours in the refrigerator.
Peel the onions and cut into wedges. Rinse, trim and cut the celery into rings. Peel the sweet potato, celery, carrots and beet, cut into slices and dice.
Remove the tofu from the marinade and drain, keeping the marinade. Add 1 tablespoon of oil in a hot wok and cook the tofu in it at high heat while stirring for about 3 minutes. Then remove and set aside. Add the remaining oil in the wok and cook the onion for 2-3 minutes. Add the rest of vegetables and continue to cook for 4-5 minutes while stirring. Then pour in the marinade and broth and simmer while closed for about 20 minutes, stirring occasionally.
Rinse the cilantro and shake dry. Add the tofu to the finished vegetables and let warm. Season everything with salt, pepper and garam masala. Serve with cilantro and remaining lemon zest as garnish.
