Fruit and Tofu Salad

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Fruit and Tofu Salad
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Health Score:
92 / 100
Difficulty:
easy
Difficulty
Preparation:
15 min.
Preparation
ready in 45 min.
Ready in
Calories:
319
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie319 cal.(15 %)
Protein11 g(11 %)
Fat16 g(14 %)
Carbohydrates30 g(20 %)
Sugar added1 g(4 %)
Roughage6.2 g(21 %)
Vitamin A0.2 mg(25 %)
Vitamin D0 μg(0 %)
Vitamin E7.7 mg(64 %)
Vitamin K36.2 μg(60 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.1 mg(9 %)
Niacin4.2 mg(35 %)
Vitamin B₆0.1 mg(7 %)
Folate37 μg(12 %)
Pantothenic acid0.3 mg(5 %)
Biotin8.4 μg(19 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C31 mg(33 %)
Potassium555 mg(14 %)
Calcium115 mg(12 %)
Magnesium85 mg(28 %)
Iron3.8 mg(25 %)
Iodine5 μg(3 %)
Zinc1.4 mg(18 %)
Saturated fatty acids2.3 g
Uric acid38 mg
Cholesterol0 mg
Complete sugar26 g

Ingredients

for
4
Ingredients
3 Nectarine
2 Apple
1 lemon (juiced)
1 ½ handfuls mixed Lettuce (such as purslane, watercress oak leaf, sorrel, etc.)
1 ½ handfuls mixed Fresh herbs (such as parsley, chervil, thyme, basil, etc.)
50 grams toasted Pine nuts
8 slices plain Tofu
50 milliliters Red wine vinegar
1 tsp dried, crumbled herbes de Provence
1 tsp honey
salt
peppers
3 Tbsps Argan oil
How healthy are the main ingredients?
TofuPine nutshoneyNectarineApplelemon

Preparation steps

1.

Combine the tofu, red wine vinegar, Herbes de Provence, honey,  and oil in a bowl. Season with salt and pepper and refrigerate for at least 30 minutes. 

2.

Peel the apples, quarter, core and cut into bite-sized pieces. Toss the apples with the lemon juice. Rinse the nectarines, cut in half, remove pits and cut into wedges. Rinse the lettuces and herbs,  shake dry, trim and tear into bite-sized pieces. 

3.

Place the lettuces, herbs, fruits and pine nuts on serving plates. Place on the salads and serve immediately. 

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