Coconut Tofu on Cabbage and Pineapple
Coconut Tofu on Cabbage and Pineapple - Cabbage head reinterpreted: Exotic ingredients meet down-to-earth.
Healthy, because
Even smarter
Nutritional values
This delicious vegetarian dish contains powerful B vitamins from the pineapple, which help support nervous system health. Tofu is also a great source of plant protein.
Outside the savoy cabbage season, this veggie dish also tastes great with spinach.
(Percentage of daily recommendation)
| Calorie | 646 cal. | (31 %) | ||
| Protein | 26 g | (27 %) | ||
| Fat | 49 g | (42 %) | ||
| Carbohydrates | 26 g | (17 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 10.3 g | (34 %) |
| Vitamin A | 0 mg | (0 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 14.8 mg | (123 %) | ||
| Vitamin K | 19 μg | (32 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 6.2 mg | (52 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 85.5 μg | (29 %) | ||
| Pantothenic acid | 0.6 mg | (10 %) | ||
| Biotin | 5 μg | (11 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 85 mg | (89 %) | ||
| Potassium | 863 mg | (22 %) | ||
| Calcium | 298 mg | (30 %) | ||
| Magnesium | 144 mg | (48 %) | ||
| Iron | 5.8 mg | (39 %) | ||
| Iodine | 11.8 μg | (6 %) | ||
| Zinc | 2.8 mg | (35 %) | ||
| Saturated fatty acids | 40.9 g | |||
| Uric acid | 80.2 mg | |||
| Cholesterol | 0.1 mg | |||
| Complete sugar | 13 g |
Ingredients
- Ingredients
- 22 ozs Savoy cabbage
- 7 ozs Pineapple
- 1 shallot
- 2 Tbsps Coconut oil
- 1 tsp ground Turmeric
- ½ tsp ground cilantro
- 14 ozs Coconut milk
- salt
- peppers
- 14 ozs Tofu
- 7 Tbsps Soy milk
- 3 Tbsps Spelt flour
- ¼ tsp Red pepper flakes
- 3 ozs Shredded coconut
Preparation steps
Clean, wash and cut the savoy cabbage into fine strips. Cut pineapple flesh into cubes. Peel and halve the shallot and cut into fine strips.
Heat 1 tablespoon of oil in a frying pan. Add the shallot and sauté for 2 minutes at medium heat. Add savoy cabbage and sauté for 7-10 minutes while stirring. Add pineapple cubes, turmeric and coriander to the savoy cabbage and steam for another 5 minutes. Add coconut milk and bring to the boil for 1 minute. Season with salt and pepper.
In the meantime cut the tofu lengthwise into 1/2" inch wide slices. Dab dry with kitchen paper. For the breadcrumb coating, mix the soy drink with flour and chili flakes to make a thick batter. Place the grated coconut on a plate. First season the tofu slices with salt and pepper, then dredge in the soy dough and press firmly into the grated coconut on all sides.
Heat the remaining oil in a frying pan. Fry the tofu slices over medium heat for 3-4 minutes on each side until golden brown. Drain on kitchen paper. Place the pineapple savoy on plates and arrange the tofu slices on top.
