Vegetarian Delicacy

Coconut Tofu on Cabbage and Pineapple

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Average: 4.8 (6 votes)
(6 votes)
Coconut Tofu on Cabbage and Pineapple

Coconut Tofu on Cabbage and Pineapple - Cabbage head reinterpreted: Exotic ingredients meet down-to-earth.

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Health Score:
8,7 / 10
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
646
calories
Calories

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.

1 serving contains
(Percentage of daily recommendation)
Calorie646 kcal(31 %)
Protein26 g(27 %)
Fat49 g(42 %)
Carbohydrates26 g(17 %)
Sugar added0 g(0 %)
Roughage10.3 g(34 %)
Vitamin A0 mg(0 %)
Vitamin D0 μg(0 %)
Vitamin E14.8 mg(123 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.2 mg(18 %)
Niacin6.2 mg(52 %)
Vitamin B₆0.4 mg(29 %)
Folate85.5 μg(29 %)
Pantothenic acid0.6 mg(10 %)
Biotin5 μg(11 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C85 mg(89 %)
Potassium863 mg(22 %)
Calcium298 mg(30 %)
Magnesium144 mg(48 %)
Iron5.8 mg(39 %)
Iodine11.8 μg(6 %)
Zinc2.8 mg(35 %)
Saturated fatty acids40.9 g
Uric acid80.2 mg
Cholesterol0.1 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
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
How healthy are the main ingredients?
Coconut milkTofuSavoy cabbageSoy milkSpelt flourshallot

Preparation steps

1.

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.

2.

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.

3.

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.

4.

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.