Fruity Cucumber Salad with Sesame Tofu Sticks
Fruity Cucumber salad with sesame tofu sticks - For those who love a mix of sweet and savory flavors, this is just the right choice.
Healthy, because
Even smarter
Nutritional values
The mango is the fruit king of provitamin A among fruits. This vitamin precursor supports the skin in cell renewal and thus provides us with beautiful and healthy skin. The sprouts score with niacin and riboflavin. These are important for various metabolic processes, skin renewal and the eyes.
A slice of wholemeal baguette or flat bread goes well with the fruity cucumber salad. You can also replace the mango with half a pineapple or melon. Sprinkle the finished vegan salad with fresh herbs and nuts according to your own preference. Parsley or coriander are just as suitable as chopped peanuts
, for example, and
you can also grow the sprouts for the salad on your party bench. You can find out how to do this in the beetroot blog.
(Percentage of daily recommendation)
| Calorie | 350 cal. | (17 %) | ||
| Protein | 21 g | (21 %) | ||
| Fat | 21 g | (18 %) | ||
| Carbohydrates | 20 g | (13 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 5.7 g | (19 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 13.4 mg | (112 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 6.9 mg | (58 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 104 μg | (35 %) | ||
| Pantothenic acid | 0.7 mg | (12 %) | ||
| Biotin | 7.8 μg | (17 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 48 mg | (51 %) | ||
| Potassium | 584 mg | (15 %) | ||
| Calcium | 294 mg | (29 %) | ||
| Magnesium | 148 mg | (49 %) | ||
| Iron | 5 mg | (33 %) | ||
| Iodine | 12 μg | (6 %) | ||
| Zinc | 2.7 mg | (34 %) | ||
| Saturated fatty acids | 3.1 g | |||
| Uric acid | 39 mg | |||
| Cholesterol | 0 mg |
Ingredients
- Ingredients
- ½ Cucumber
- 1 ripe Mango
- 200 grams mixed Sprout
- 2 Tbsps Rice wine vinegar
- 3 Tbsps Corn oil
- salt
- peppers
- 1 pinch sugar
- ½ tsp Red pepper flakes
- 400 grams Tofu
- 3 Tbsps dark soy sauce
- 4 Tbsps Sesame seeds (40 grams)
- 1 tsp Canola oil
Preparation steps
Peel cucumber, cut in half lengthwise, remove the seeds and cut cucumber into small cubes. Peel mango, cut flesh from the core and cut into small cubes. Rinse sprouts in hot water and drain well.
For the vinaigrette, mix vinegar with corn oil and season with salt, pepper, 1 pinch of sugar and red pepper flakes.
Cut tofu into 1 cm (approximately 1/2 inch) wide and 6 cm (approximately 2 inch) long pieces. Toss with soy sauce and sesame seeds. Heat canola oil in a pan. Fry tofu on all sides over medium heat until golden brown, 5 minutes.
Mix sprouts with cucumber, diced mango and vinaigrette. Divide between 4 bowls and top with the tofu.
