Fried Tofu Salad with Sprouts
Nutritional values
(Percentage of daily recommendation)
| Calorie | 368 cal. | (18 %) | ||
| Protein | 27 g | (28 %) | ||
| Fat | 21 g | (18 %) | ||
| Carbohydrates | 18 g | (12 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 9.7 g | (32 %) |
| Vitamin A | 1.7 mg | (213 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 19.2 mg | (160 %) | ||
| Vitamin K | 98.9 μg | (165 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 8.2 mg | (68 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 147 μg | (49 %) | ||
| Pantothenic acid | 0.8 mg | (13 %) | ||
| Biotin | 16.5 μg | (37 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 20 mg | (21 %) | ||
| Potassium | 1,086 mg | (27 %) | ||
| Calcium | 323 mg | (32 %) | ||
| Magnesium | 175 mg | (58 %) | ||
| Iron | 5.6 mg | (37 %) | ||
| Iodine | 14 μg | (7 %) | ||
| Zinc | 3.2 mg | (40 %) | ||
| Saturated fatty acids | 3.3 g | |||
| Uric acid | 50 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 13 g |
Ingredients
- Ingredients
- 500 grams Tofu
- 2 Tbsps light soy sauce
- 2 Tbsps sesame oil
- 4 carrots
- 300 grams Celery root
- 2 handfuls Sprout
- 1 garlic clove
- 1 handful cilantro
- 200 grams Soy yogurt
- 1 Tbsp lemon juice
- salt
- freshly ground peppers
- 2 Tbsps Peanut oil
- 40 grams Sunflower seed
Preparation steps
Cut tofu into 6-8 mm (approximately 1/4 inch) thick slices and place in a shallow baking dish. Drizzle with soy sauce and sesame oil.
Meanwhile, peel and trim carrots. Trim celery. Cut carrots and celery into thin strips. Rinse sprouts and drain well. Mix sprouts with carrots and celery.
For the dressing: Peel garlic and press through a garlic press into a bowl. Rinse cilantro, shake dry and finely chop. Stir soy yogurt with garlic, add a little cold water if needed, and season with lemon juice, salt, and pepper.
Remove tofu slices from marinade. Heat peanut oil in a nonstick pan. Add tofu and fry until golden-brown, 2-3 minutes per side. Season with salt and pepper, divide among plates and top with vegetables. Drizzle with dressing and serve sprinkled with sunflower seeds.
