EatSmarter exclusive recipe

Grilled Tofu and Tomatoes

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Average: 4 (3 votes)
(3 votes)
Grilled Tofu and Tomatoes

Grilled Tofu and Tomatoes - Savory and completely vegan - seasoned with fresh spring herbs and spices

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Health Score:
9,1 / 10
Difficulty:
very easy
Difficulty
Preparation:
20 min.
Preparation
ready in 35 min.
Ready in
Calories:
300
calories
Calories

Healthy, because

Even smarter

Nutritional values

The vegan and also low-calorie borrowing from the Italian starter classic "Tomato-mozzarella" does not need to hide behind the original. Among other things, almost a third of the daily requirement of the minerals magnesium and potassium is cooked in the aluminium pack; both support the heart in its work.

Leaf salad and baked potatoes or wholemeal baguette go particularly well with this protein-rich dish - this puts plenty of fibre on your plate.

1 serving contains
(Percentage of daily recommendation)
Calorie300 kcal(14 %)
Protein19 g(19 %)
Fat22 g(19 %)
Carbohydrates5 g(3 %)
Sugar added0 g(0 %)
Roughage3 g(10 %)
Vitamin A0.1 mg(13 %)
Vitamin D0 μg(0 %)
Vitamin E3.4 mg(28 %)
Vitamin B₁0.1 mg(10 %)
Vitamin B₂0.1 mg(9 %)
Niacin5.4 mg(45 %)
Vitamin B₆0.3 mg(21 %)
Folate122 μg(41 %)
Pantothenic acid0.7 mg(12 %)
Biotin11.6 μg(26 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C21 mg(22 %)
Potassium740 mg(19 %)
Calcium189 mg(19 %)
Magnesium101 mg(34 %)
Iron4.2 mg(28 %)
Iodine6 μg(3 %)
Zinc1 mg(13 %)
Saturated fatty acids3.5 g
Uric acid82 mg
Cholesterol0 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
2
Ingredients
2 large tomatoes (each 125 grams)
7 ounces Tofu
½ bunch Wild garlic (6 pieces)
1 tablespoon Pumpkin seed
2 tablespoons olive oil
salt
peppers
How healthy are the main ingredients?
Tofuolive oilPumpkin seedtomatosalt
Preparation

Kitchen utensils

1 Cutting board, 1 Small knife, 1 Large knife, 1 Tablespoon, 1 Mortar, 1 heavy Aluminum foil

Preparation steps

1.
Grilled Tofu and Tomatoes preparation step 1

Rinse tomatoes, cut out stems and cut the flesh into slices.

2.
Grilled Tofu and Tomatoes preparation step 2

Drain the tofu and also cut into slices.

3.
Grilled Tofu and Tomatoes preparation step 3

Rinse wild garlic, shake dry and chop finely with a large knife.

4.
Grilled Tofu and Tomatoes preparation step 4

Add garlic to a mortar along with the pumpkin seeds and the oil and grind to a paste.

5.
Grilled Tofu and Tomatoes preparation step 5

Stack 2 layers of aluminum foil and form 2 small bowls with the foil.

6.
Grilled Tofu and Tomatoes preparation step 6

Place tomato and tofu slices in the aluminum foil bowls. Sprinkle with salt and pepper to taste.

7.
Grilled Tofu and Tomatoes preparation step 7

Drizzle with the wild garlic pesto and cook on the hot grill for about 15 minutes.