Protein-Packed Vegan Recipe

Grilled Tofu with Brussels Sprouts

and nuts
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Grilled Tofu with Brussels Sprouts
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Health Score:
94 / 100
Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
ready in 1 hr 5 min.
Ready in
Calories:
312
calories
Calories

Healthy, because

Even smarter

Nutritional values

This satiating vegetarian entree is a great source of fiber and plant protein thanks to the grilled tofu.

If you're not vegetarian, feel free to substitute to the grilled tofu for grilled chicken.

1 each contains
(Percentage of daily recommendation)
Calorie312 cal.(15 %)
Protein25 g(26 %)
Fat21 g(18 %)
Carbohydrates7 g(5 %)
Sugar added0 g(0 %)
Roughage6.8 g(23 %)
Vitamin A0.1 mg(13 %)
Vitamin D0 μg(0 %)
Vitamin E13.3 mg(111 %)
Vitamin K128.4 μg(214 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.2 mg(18 %)
Niacin9 mg(75 %)
Vitamin B₆0.4 mg(29 %)
Folate128 μg(43 %)
Pantothenic acid0.6 mg(10 %)
Biotin8.9 μg(20 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C78 mg(82 %)
Potassium601 mg(15 %)
Calcium214 mg(21 %)
Magnesium125 mg(42 %)
Iron3.8 mg(25 %)
Iodine9 μg(5 %)
Zinc2.4 mg(30 %)
Saturated fatty acids3.3 g
Uric acid64 mg
Cholesterol0 mg
Complete sugar2 g

Ingredients

for
4
For grilled tofu
14 ozs Tofu
2 Tbsps Canola oil
1 tsp Curry powder
1 generous pinch ground Turmeric
1 generous pinch grated Organic lemon zest
3 ozs Nut (Hazelnuts and cashews)
ground paprika
For Brussels Sprouts
10 ozs Brussels sprouts
How healthy are the main ingredients?
TofuBrussels sproutsTurmeric

Preparation steps

1.

Rinse, trim and halve Brussel sprouts. Cook sprouts in salted simmering water until al dente, about 15 minutes. Rinse and drain. Heat grill.

2.

Cut tofu into approximately 1/2-inch thick slices. Mix oil with curry, turmeric, and lemon zest and brush mixture on tofu slices. Toast nuts in a dry frying pan, stirring, until fragrant. Place tofu slices on grill and cook until golden-brown, 2-3 minutes per side.

3.

Peel and finely chop garlic. Melt butter in a pan and fry garlic until golden. Add Brussels sprouts and orange zest, and cook briefly, stirring. Add broth and cook until hot, 1-2 minutes. Season with salt and pepper.

4.

Divide tofu slices among plates and sprinkle with paprika and nuts. Serve brussel sprouts on the side.