Carrot Noodle and Tofu Sandwich
Carrot Noodle and Tofu Sandwich - Zoodle fun in hand held form
Healthy, because
Even smarter
Nutritional values
The dietary fiber in wholemeal bread ensures that the carbohydrates it contains are only broken down slowly and only enter the blood gradually. This means that the blood sugar level rises only gradually and remains stable for a long time: This protects against cravings.
Instead of white beans, many other legumes are also suitable for the spread, for example chickpeas or kidney beans. You can also replace the almond paste with another nut paste of your choice - whatever tastes good is allowed!
(Percentage of daily recommendation)
| Calorie | 260 cal. | (12 %) | ||
| Protein | 12 g | (12 %) | ||
| Fat | 8 g | (7 %) | ||
| Carbohydrates | 34 g | (23 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 9.3 g | (31 %) |
| Vitamin A | 1.3 mg | (163 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 5.5 mg | (46 %) | ||
| Vitamin K | 28.7 μg | (48 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 3.7 mg | (31 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 42 μg | (14 %) | ||
| Pantothenic acid | 0.8 mg | (13 %) | ||
| Biotin | 9.5 μg | (21 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 12 mg | (13 %) | ||
| Potassium | 619 mg | (15 %) | ||
| Calcium | 120 mg | (12 %) | ||
| Magnesium | 90 mg | (30 %) | ||
| Iron | 3.2 mg | (21 %) | ||
| Iodine | 7 μg | (4 %) | ||
| Zinc | 1.9 mg | (24 %) | ||
| Saturated fatty acids | 1 g | |||
| Uric acid | 111 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 9 g |
Ingredients
- Ingredients
- 5 ¼ ozs White bean (drained weight; can)
- 1 tsp Tomato paste
- ½ oz Almond butter (1 TBSP.)
- salt
- peppers
- ¼ tsp sweet ground paprika
- 3 carrots
- 3 ½ ozs Smoked tofu
- 1 Tbsp Canola oil
- 4 parsley
- 8 slices Whole Wheat Bread
- 2 ¼ ozs sun dried Tomatoes (in oil, drained)
Preparation steps
Rinse beans, drain and finely puree with tomato paste, almond paste and 1-2 tablespoons water. Season with salt, bell pepper and paprika powder. Clean, peel and wash carrots and use a spiral slicer to make spirals about 8-inches long. Pat smoked tofu dry and cut into thin strips.
Heat oil in a frying pan. Fry tofu in it over high heat for 2 minutes, turning. Add carrots and stir-fry for another 2 minutes. Remove pan from heat. Season tofu-carrot mixture with salt and pepper. Wash parsley and shake dry, pluck leaves and chop coarsely.
Spread each slice of bread with a little bean mixture. Place carrot noodles and sun-dried tomatoes on 4 slices and sprinkle with parsley. Place the remaining slices of bread, spread side down, on top and serve the sandwiches immediately.
