Fried Tofu with Vegetables
Fried Tofu with Vegetables - This stir fry has plenty of vitamins and high quality protein.
Nutritional values
(Percentage of daily recommendation)
| Calorie | 240 cal. | (11 %) | ||
| Protein | 19 g | (19 %) | ||
| Fat | 11 g | (9 %) | ||
| Carbohydrates | 15 g | (10 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 7.6 g | (25 %) |
| Vitamin A | 2 mg | (250 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 13 mg | (108 %) | ||
| Vitamin K | 49.9 μg | (83 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 6 mg | (50 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 133 μg | (44 %) | ||
| Pantothenic acid | 0.9 mg | (15 %) | ||
| Biotin | 12.4 μg | (28 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 109 mg | (115 %) | ||
| Potassium | 855 mg | (21 %) | ||
| Calcium | 228 mg | (23 %) | ||
| Magnesium | 110 mg | (37 %) | ||
| Iron | 3.9 mg | (26 %) | ||
| Iodine | 11 μg | (6 %) | ||
| Zinc | 2.1 mg | (26 %) | ||
| Saturated fatty acids | 1.7 g | |||
| Uric acid | 48 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 13 g |
Ingredients
- Ingredients
- 3 ripe Tomatoes
- 2 yellow Bell pepper
- 75 grams fresh soybean sprout
- 1 pc ginger (about 10 grams)
- 1 stalk Lemongrass
- 5 carrots
- 2 Tbsps sesame oil
- 400 grams Tofu
- salt
- peppers
Preparation steps
Rinse tomatoes, remove stem and score tomatoes on the bottom with a cross. Scald with hot water then plunge into ice water. Remove skin, cut in quarters, remove seeds and cut flesh into small cubes.
Rinse bell peppers, cut into quarters, remove seeds and ribs and cut into strips.
Rinse sprouts and drain. Peel ginger and grate finely.
Rinse lemongrass, trim both ends and peel out layer, then cut into small pieces.
Peel carrot and cut into thin strips.
Heat oil in a pan. Fry tofu for 2-3 minutes, remove and keep warm.
Place vegetables with ginger and lemongrass in frying pan and cook 5-8 minutes. Season with salt and pepper.
Cut tofu into slices and arrange with vegetables on a plate and serve.
