Clean Eating Lunch

Buckwheat Bowl with Sesame Tofu

5
Average: 5 (2 votes)
(2 votes)
Buckwheat Bowl with Sesame Tofu

Buckwheat bowl with sesame tofu - Vegan clean eating pleasure with lots of flavor

share Share
print
bookmark_border Copy URL
Health Score:
9,7 / 10
Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
Calories:
459
calories
Calories

Healthy, because

Even smarter

Nutritional values

Mushrooms shine due to their high niacin content. The B vitamin, which is important for the nerves, helps to produce energy from carbohydrates, fat and protein. Buckwheat has plenty of iron in its luggage. The trace element is important for blood formation, among other things.

If chicory is out of season or you don't like its slightly bitter taste, you can substitute it with another flavorful type of lettuce, such as arugula or lamb's lettuce.

1 serving contains
(Percentage of daily recommendation)
Calorie459 kcal(22 %)
Protein18 g(18 %)
Fat22 g(19 %)
Carbohydrates46 g(31 %)
Sugar added0 g(0 %)
Roughage8.3 g(28 %)
Vitamin A1 mg(125 %)
Vitamin D0.5 μg(3 %)
Vitamin E8.8 mg(73 %)
Vitamin K52.4 μg(87 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.3 mg(27 %)
Niacin8 mg(67 %)
Vitamin B₆0.7 mg(50 %)
Folate108 μg(36 %)
Pantothenic acid1.8 mg(30 %)
Biotin14.3 μg(32 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C65 mg(68 %)
Potassium902 mg(23 %)
Calcium225 mg(23 %)
Magnesium164 mg(55 %)
Iron5.2 mg(35 %)
Iodine14 μg(7 %)
Zinc3.1 mg(39 %)
Saturated fatty acids3.7 g
Uric acid142 mg
Cholesterol0 mg
Complete sugar8 g

Ingredients

for
4
Ingredients
1 onion
4 Tbsps olive oil
7 ozs Buckwheat
18 ozs Vegetable broth
salt
peppers
2 carrots (purple and orange)
3 ½ ozs button Mushroom
14 ozs Red cabbage
8 ozs Smoked tofu
2 Tbsps Peanut oil
3 Tbsps Sesame seeds
8 leaves Endive
1 Cress
How healthy are the main ingredients?
Red cabbageBuckwheatSesame seedsolive oilonionsalt

Preparation steps

1.

Peel and finely dice the onion. Heat 1 tablespoon olive oil in a saucepan. Sauté onion for 3 minutes over medium heat. Rinse buckwheat, drain, add to pot and cook, stirring, for 3 minutes. Pour in the broth, season lightly with salt and pepper, bring to the boil and cook over low heat for 15-20 minutes.

2.

Meanwhile, clean, peel and wash carrots. Clean the mushrooms and cut into quarters. Clean red cabbage and cut with stalk into approx. 1-inch wide wedges so that they still hang together. Cook red cabbage wedges in boiling salted water for 3-4 minutes, carefully remove and drain. Cook carrots also in boiling salted water for 5 minutes, drain and let drain.

3.

Heat 2 tablespoons of oil in a frying pan. Fry red cabbage wedges in portions for 5 minutes over medium heat, turning carefully, salt, remove and keep warm in preheated oven at 80 °C / 175 °F.

4.

Pre-cooked carrots cut diagonally into slices. Heat remaining oil in pan. Sauté mushrooms in it over medium heat for 4 minutes. Add carrots, cook for 2 minutes, then remove both and also keep warm.

5.

Dice the tofu into about 3/4-inch cubes. Heat peanut oil in a frying pan. Fry tofu cubes in it all around for 5 minutes at medium heat. Remove and turn in sesame seeds. Wash endive leaves and shake dry. Cut cress from the bed.

6.

Season buckwheat with salt and pepper and place in 4 bowls. Fan out red cabbage wedges and arrange them on top. Arrange sesame tofu, carrots, and mushrooms on top. Serve buckwheat bowls garnished with endive leaves and cress.