Fried Vegetables with Tofu and Rice
Fried Vegetables with Tofu and Rice - An Asian Veggie Classic
Nutritional values
(Percentage of daily recommendation)
| Calorie | 353 cal. | (17 %) | ||
| Protein | 18 g | (18 %) | ||
| Fat | 6 g | (5 %) | ||
| Carbohydrates | 55 g | (37 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6.6 g | (22 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0.7 μg | (4 %) | ||
| Vitamin E | 9.9 mg | (83 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 7.6 mg | (63 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 68 μg | (23 %) | ||
| Pantothenic acid | 1.3 mg | (22 %) | ||
| Biotin | 11.8 μg | (26 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 106 mg | (112 %) | ||
| Potassium | 583 mg | (15 %) | ||
| Calcium | 147 mg | (15 %) | ||
| Magnesium | 92 mg | (31 %) | ||
| Iron | 3.5 mg | (23 %) | ||
| Iodine | 13 μg | (7 %) | ||
| Zinc | 2.3 mg | (29 %) | ||
| Saturated fatty acids | 1 g | |||
| Uric acid | 90 mg | |||
| Cholesterol | 0 mg |
Ingredients
- Ingredients
- 350 grams Rice
- salt
- 2 onions
- 2 garlic cloves
- 2 red Bell pepper
- 200 grams button Mushroom
- 400 grams Tofu
- 2 stalks parsley
- 8 dried Tomatoes
- 1 Tbsp Canola oil
- 50 milliliters Vegetable broth
- peppers (freshly ground)
Preparation steps
Cook the rice according to package directions until al dente in boiling salted water.
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.
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.
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.
