Grilled Tofu and Fruit Kababs
(0 votes)
(0 votes)
Health Score:
76 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 1 hr 10 min.
Ready in
Calories:
368
calories
Calories
Nutritional values
1 each contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 368 cal. | (18 %) | ||
| Protein | 21 g | (21 %) | ||
| Fat | 18 g | (16 %) | ||
| Carbohydrates | 30 g | (20 %) | ||
| Sugar added | 3 g | (12 %) | ||
| Roughage | 4.3 g | (14 %) |
more nutritional values
| Vitamin A | 0 mg | (0 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 13.1 mg | (109 %) | ||
| Vitamin K | 24.8 μg | (41 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 5.8 mg | (48 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 44 μg | (15 %) | ||
| Pantothenic acid | 0.4 mg | (7 %) | ||
| Biotin | 5.1 μg | (11 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 31 mg | (33 %) | ||
| Potassium | 560 mg | (14 %) | ||
| Calcium | 273 mg | (27 %) | ||
| Magnesium | 137 mg | (46 %) | ||
| Iron | 4.8 mg | (32 %) | ||
| Iodine | 9 μg | (5 %) | ||
| Zinc | 2.1 mg | (26 %) | ||
| Saturated fatty acids | 2.5 g | |||
| Uric acid | 48 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 26 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 500 grams Tofu
- ½ Pineapple
- 1 large Banana
- 1 Tbsp Lime juice
- 4 Tbsps sesame oil
- 1 Tbsp medium hot Mustard
- 1 Tbsp honey
- salt
- cayenne pepper
- 1 pinch ground Cumin
- 1 pinch ground cilantro
- 1 handful mint
Preparation steps
1.
Cut the tofu into cubes about 2 cm in size (approximately 3/4 inch).
Free the pineapple from the hard shell and chop the flesh into cubes. Peel the banana and cut into slices. Drizzle with lime juice.
2.
For the marinade, combine the sesame oil with the mustard and honey. Mix well and season with salt, cayenne pepper, cumin and coriander.
Rinse the mint, shake dry and finely chop about half of the leaves.
3.
Thread the tofu, pineapple and banana pieces onto skewers along with the remaining mint leaves. Brush with the marinade and leave, covered, for about 30 minutes.
4.
Heat the grill and cook the kebabs for 6-10 minutes, turning occasionally.
To serve, shower with the remaining mint and serve with rice if desired.
