EatSmarter exclusive recipe

Broccoli and Tofu Stir-Fry

with Peppers and Cashews
4.5
Average: 4.5 (6 votes)
(6 votes)
Broccoli and Tofu Stir-Fry

Broccoli and Tofu Stir-Fry - Subtly fruity and sweet with a spicy edge

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Health Score:
9,9 / 10
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
425
calories
Calories

Healthy, because

Even smarter

Nutritional values

With just over 400 calories, your daily requirement of folic acid is already halfway reached, which is important for all growth and development processes. Pregnant women should try to consume more of it to protect their child from possible neurological disorders. Vitamin E and A are also abundant, which are anti-aging substances for the skin, heart, and eyes.

With its germination and edge layers, natural rice is healthier than white polished rice because it contains more vitamins, minerals, and fibre.

1 serving contains
(Percentage of daily recommendation)
Calorie425 kcal(20 %)
Protein24 g(24 %)
Fat24 g(21 %)
Carbohydrates25 g(17 %)
Sugar added5 g(20 %)
Roughage14.5 g(48 %)
Vitamin A0.7 mg(88 %)
Vitamin D0 μg(0 %)
Vitamin E9.8 mg(82 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.3 mg(27 %)
Niacin7.9 mg(66 %)
Vitamin B₆0.9 mg(64 %)
Folate193 μg(64 %)
Pantothenic acid2.6 mg(43 %)
Biotin14.2 μg(32 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C278 mg(293 %)
Potassium1,372 mg(34 %)
Calcium377 mg(38 %)
Magnesium162 mg(54 %)
Iron6.6 mg(44 %)
Iodine35 μg(18 %)
Zinc2.3 mg(29 %)
Saturated fatty acids3.4 g
Uric acid187 mg
Cholesterol0 mg
Development of this recipe:

Ingredients

for
2
Ingredients
12 ounces
1
1
5 ounces
firm Tofu
1
1
1 piece
1
1
2 tablespoons
1 ounce
2 tablespoons
1 tablespoon
Preparation

Kitchen utensils

1 Wok, 1 Cutting board, 1 Large knife, 1 Small knife, 1 Tablespoon, 1 Wooden spoon, 1 Peeler, 1 Lid, 1 Citrus juicer

Preparation steps

1.
Broccoli and Tofu Stir-Fry preparation step 1

Trim broccoli, rinse, drain and cut into florets.

2.
Broccoli and Tofu Stir-Fry preparation step 2

Peel the stem and cut into 1/2" cubes.

3.
Broccoli and Tofu Stir-Fry preparation step 3

Cut bell peppers into quarters, remove the seeds and rinse. Cut bell peppers into strips. Cut tofu into 1/2" cubes.

4.
Broccoli and Tofu Stir-Fry preparation step 4

Peel garlic and onion. Cut garlic into very thin slices and cut onion into thin strips. Peel ginger and cut into fine strips. Rinse chile pepper, pat dry, cut in half lengthwise, remove seeds and cut into thin strips.

5.
Broccoli and Tofu Stir-Fry preparation step 5

Rinse orange with hot water and wipe dry. Peel zest with a potato peeler thinly, then cut zest into thin strips. Squeeze orange.

6.
Broccoli and Tofu Stir-Fry preparation step 6

Heat a wok (or a deep pan). Pour in oil and fry the broccoli florets while turning about 1 minute.

7.
Broccoli and Tofu Stir-Fry preparation step 7

Add bell pepper strips to the wok and stir-fry 1 more minute.

8.
Broccoli and Tofu Stir-Fry preparation step 8

Add tofu, sliced garlic, onion, ginger, chile pepper strips, orange zest and cashews and stir-fry for another 30 seconds.

9.
Broccoli and Tofu Stir-Fry preparation step 9

Mix soy sauce, honey and orange juice and pour into the wok. Cover and cook for 4-5 minutes. Season to taste before serving with salt and pepper. Serve with rice, if desired.