Fried Vegetables with Tofu and Rice

0
Average: 0 (0 votes)
(0 votes)
Fried Vegetables with Tofu and Rice

Fried Vegetables with Tofu and Rice - An Asian Veggie Classic

share Share
print
bookmark_border Copy URL
Health Score:
9,1 / 10
Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
Calories:
353
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie353 kcal(17 %)
Protein18 g(18 %)
Fat6 g(5 %)
Carbohydrates55 g(37 %)
Sugar added0 g(0 %)
Roughage6.6 g(22 %)
Vitamin A0.3 mg(38 %)
Vitamin D0.7 μg(4 %)
Vitamin E9.9 mg(83 %)
Vitamin B₁0.1 mg(10 %)
Vitamin B₂0.3 mg(27 %)
Niacin7.6 mg(63 %)
Vitamin B₆0.6 mg(43 %)
Folate68 μg(23 %)
Pantothenic acid1.3 mg(22 %)
Biotin11.8 μg(26 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C106 mg(112 %)
Potassium583 mg(15 %)
Calcium147 mg(15 %)
Magnesium92 mg(31 %)
Iron3.5 mg(23 %)
Iodine13 μg(7 %)
Zinc2.3 mg(29 %)
Saturated fatty acids1 g
Uric acid90 mg
Cholesterol0 mg

Ingredients

for
6
Ingredients
350 grams Rice
salt
2 onions
2 garlic
2 red Bell pepper
200 grams button Mushroom
400 grams Tofu
2 stalks parsley
8 dried tomatoes
1 tablespoon Canola oil
50 milliliters Vegetable broth
peppers (freshly ground)
How healthy are the main ingredients?
Tofusaltoniongarlicparsleytomato

Preparation steps

1.

Cook the rice according to package directions until al dente in boiling salted water.

2.

Peel the onions and garlic and chop. Rinse the red bell peppers, cut in halves, remove the seeds and ribs and cut into small cubes. Trim the mushrooms. Cut the tofu into cubes. Rinse the parsley, shake dry, pluck off the leaves and chop coarsely. Cut the dried tomatoes into small cubes.

3.

Heat canola oil in a pan. Saute the onions, garlic, red bell peppers, dried tomatoes and mushrooms over medium heat for 3-4 minutes. Pour in the broth, add the tofu and cook for another 3-4 minutes. Season with salt and pepper.

4.

Drain the rice in a sieve and transfer into 6 bowls. Season the vegetables with salt and pepper and place on the rice. Serve with parsley sprinkled.