Eggplant with Mushroom Tofu Skewers
Eggplant with mushroom tofu skewers - An explosion of vegan flavors!
Healthy, because
Even smarter
Nutritional values
Tofu not only provides a lot of protein but also around three milligrams of iron per 100 grams. Thanks to vitamin C from lemons, our body can absorb and utilize the trace element particularly well.
If you like, you can also prepare the vegetarian grilled treat with zucchini instead of eggplant. These then do not need to be salted like the eggplants, but can simply be grilled brushed with oil. To prevent the small slices from falling through the grill grate, it is recommended to slice the zucchini lengthwise instead of crosswise.
(Percentage of daily recommendation)
| Calorie | 345 cal. | (16 %) | ||
| Protein | 14 g | (14 %) | ||
| Fat | 28 g | (24 %) | ||
| Carbohydrates | 10 g | (7 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.3 g | (14 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0.7 μg | (4 %) | ||
| Vitamin E | 9.4 mg | (78 %) | ||
| Vitamin K | 36.4 μg | (61 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 6 mg | (50 %) | ||
| Vitamin B₆ | 0.2 mg | (14 %) | ||
| Folate | 71 μg | (24 %) | ||
| Pantothenic acid | 1.3 mg | (22 %) | ||
| Biotin | 9 μg | (20 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 26 mg | (27 %) | ||
| Potassium | 624 mg | (16 %) | ||
| Calcium | 165 mg | (17 %) | ||
| Magnesium | 96 mg | (32 %) | ||
| Iron | 3.5 mg | (23 %) | ||
| Iodine | 13 μg | (7 %) | ||
| Zinc | 1.6 mg | (20 %) | ||
| Saturated fatty acids | 4.1 g | |||
| Uric acid | 59 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 8 g |
Ingredients
- Ingredients
- 1 garlic clove
- 2 Cornichons
- ½ oz parsley (1 handful)
- 4 sprigs mint
- 4 sprigs cilantro
- 3 Tbsps apple cider vinegar
- 9 Tbsps olive oil
- salt
- peppers
- 6 ozs brown button Mushroom
- 9 ozs Tofu (natural or smoked)
- 2 organic lemons
- 2 small Eggplant (7-8 oz)
- 1 Tbsp vegan Mustard
- 2 Tbsps Vinegar
- 1 tsp ground Turmeric
- 1 tsp Curry powder
- 4 Tbsps Mango juice
- 1 oz Pomegranate seed (2 TBSP.)
- 1 tsp bright sesame
Kitchen utensils
Preparation steps
For the herb sauce, peel and coarsely chop the garlic. Cut cornichons into small pieces. Wash herbs, shake dry and pluck leaves; set aside a few mint leaves for garnish. Place garlic, cornichons, herbs, apple cider vinegar and 6 tablespoons olive oil in a blender and puree until very fine. Season herb sauce with salt and pepper.
Clean mushrooms. Pat tofu dry, dice about 1.25" thick and alternate with mushrooms on 8 skewers. Brush with 1 tablespoon oil. Rinse lemons, cut in half and squeeze some juice from 1 half.
Wash and clean eggplants and cut crosswise into slices. Lightly salt and let stand for about 10 minutes.
Meanwhile, whisk mustard with vinegar, turmeric and curry powder until smooth. While whisking vigorously and evenly, pour in 1 tsp. oil in a thin stream. Stir in mango juice and season curry mustard sauce with salt, pepper and lemon juice.
Brush grill with a little oil. Pat eggplant dry, brush thinly with remaining oil and grill on hot grill until brown on both sides, about 10 minutes. Transfer to a bowl. Pour curry mustard sauce on top, sprinkle with pomegranate seeds, sesame seeds and mint.
Grill mushroom tofu skewers and lemons on grill until lightly browned on all sides, 5-8 minutes. Brush skewers with the herb sauce and serve with lemons and eggplant.
