Grilled Tofu and Tomatoes
Grilled Tofu and Tomatoes - Savory and completely vegan - seasoned with fresh spring herbs and spices
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.
(Percentage of daily recommendation)
| Calorie | 300 cal. | (14 %) | ||
| Protein | 19 g | (19 %) | ||
| Fat | 22 g | (19 %) | ||
| Carbohydrates | 5 g | (3 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3 g | (10 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 3.4 mg | (28 %) | ||
| Vitamin K | 26 μg | (43 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 5.4 mg | (45 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 122 μg | (41 %) | ||
| Pantothenic acid | 0.7 mg | (12 %) | ||
| Biotin | 11.6 μg | (26 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 21 mg | (22 %) | ||
| Potassium | 740 mg | (19 %) | ||
| Calcium | 189 mg | (19 %) | ||
| Magnesium | 101 mg | (34 %) | ||
| Iron | 4.2 mg | (28 %) | ||
| Iodine | 6 μg | (3 %) | ||
| Zinc | 1 mg | (13 %) | ||
| Saturated fatty acids | 3.5 g | |||
| Uric acid | 82 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 2 g |
Ingredients
- Ingredients
- 2 large Tomatoes (each 125 grams)
- 7 ozs Tofu
- ½ bunch Wild garlic (6 pieces)
- 1 Tbsp Pumpkin seed
- 2 Tbsps olive oil
- salt
- peppers
Kitchen utensils
Preparation steps
Rinse tomatoes, cut out stems and cut the flesh into slices.
Drain the tofu and also cut into slices.
Rinse wild garlic, shake dry and chop finely with a large knife.
Add garlic to a mortar along with the pumpkin seeds and the oil and grind to a paste.
Stack 2 layers of aluminum foil and form 2 small bowls with the foil.
Place tomato and tofu slices in the aluminum foil bowls. Sprinkle with salt and pepper to taste.
Drizzle with the wild garlic pesto and cook on the hot grill for about 15 minutes.
