Curried Tofu with Couscous and Scallions
Nutritional values
(Percentage of daily recommendation)
| Calorie | 451 cal. | (21 %) | ||
| Protein | 26 g | (27 %) | ||
| Fat | 18 g | (16 %) | ||
| Carbohydrates | 45 g | (30 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 7.7 g | (26 %) |
| Vitamin A | 1.3 mg | (163 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 19.6 mg | (163 %) | ||
| Vitamin K | 37.5 μg | (63 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 7 mg | (58 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 54 μg | (18 %) | ||
| Pantothenic acid | 0.5 mg | (8 %) | ||
| Biotin | 7.2 μg | (16 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 9 mg | (9 %) | ||
| Potassium | 672 mg | (17 %) | ||
| Calcium | 286 mg | (29 %) | ||
| Magnesium | 146 mg | (49 %) | ||
| Iron | 5.4 mg | (36 %) | ||
| Iodine | 12 μg | (6 %) | ||
| Zinc | 3.2 mg | (40 %) | ||
| Saturated fatty acids | 2.4 g | |||
| Uric acid | 57 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 7 g |
Ingredients
- For the curried tofu
- 1 small onion
- 1 garlic clove
- 4 Tbsps vegetable oil
- 1 Tbsp Curry powder
- salt
- peppers
- 500 grams Tofu
- For the couscous
- 3 carrots
- 3 scallions
- 2 sprigs cilantro
- 200 grams Couscous (Instant)
- Curry powder (to sprinkle)
Preparation steps
For the curried tofu: Peel the onion and garlic and purée with 2 tablespoons oil and the curry powder. Cut the tofu into cubes and marinate in the mixture for at least 30 minutes.
For the couscous: Peel the carrots and slice. Trim the scallions, rinse and thinly slice on this bias. Blanch the carrots and scallions in boiling salted water for 1-2 minutes, drain and then rinse under cold water until cool.
Rinse the cilantro, shake dry and pluck the leaves. Heat the remaining oil in a nonstick frying pan and sauté the tofu until golden brown.
Meanwhile, prepare the couscous according to package instructions then fluff with a fork.
Arrange the couscous and vegetables on serving plates, top with the tofu and sprinkle with cilantro. Serve sprinkled with a little curry powder.
