Avocado and Tofu Salad
Nutritional values
(Percentage of daily recommendation)
| Calorie | 494 cal. | (24 %) | ||
| Protein | 13 g | (13 %) | ||
| Fat | 39 g | (34 %) | ||
| Carbohydrates | 23 g | (15 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 11.2 g | (37 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 15.9 mg | (133 %) | ||
| Vitamin K | 93.2 μg | (155 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 5 mg | (42 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 80 μg | (27 %) | ||
| Pantothenic acid | 0.3 mg | (5 %) | ||
| Biotin | 5.3 μg | (12 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 34 mg | (36 %) | ||
| Potassium | 1,450 mg | (36 %) | ||
| Calcium | 164 mg | (16 %) | ||
| Magnesium | 109 mg | (36 %) | ||
| Iron | 3 mg | (20 %) | ||
| Iodine | 12 μg | (6 %) | ||
| Zinc | 2.4 mg | (30 %) | ||
| Saturated fatty acids | 7.3 g | |||
| Uric acid | 28 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 12 g |
Ingredients
- Ingredients
- 2 red yellow onion
- 2 handfuls parsley
- 2 Limes
- 4 Avocados
- 200 grams Tofu (roll)
- 3 Tbsps Pastry flour
- salt
- peppers
- 4 Tbsps sunflower oil
- coarse Sea salt
Preparation steps
Peel the onion, cut in half lengthwise and cut into rings. Rinse the parsley, shake dry, pluck off the leaves and chop coarsely. Mix with the onions.
Squeeze the lime. Halve the avocados and separate from the pits. Remove the flesh from the skin and cut into large slices. Drizzle with a little lime juice.
Preheat the oven to 80°C (approximately 175ºF).
Cut the tofu into slices about 1.5 cm thick (approximately 1/2 inch), season with salt and pepper and coat with flour.
Heat some oil in a pan and fry the tofu on each side for 1-2 minutes until golden brown. Place on a baking sheet lined with parchment paper and keep warm in the oven.
Heat some more oil and swivel the avocados in it briefly on both sides. Remove and arrange on plates with the onions and tofu. Drizzle with the remaining lime juice and season with salt.
Serve garnished with lime wedges and with fresh bread, as desired.
