Harissa Tofu and Grilled Peaches
Harissa tofu and Grilled Peaches - Multifaceted due to a crunchy kernel topping
Healthy, because
Even smarter
Nutritional values
Tofu offers flavorful variety on the plate and is a good source of protein to boot - perfect for veggies! Vitamin K, here from the Peaches, is important for blood clotting, among other things. In addition, the flesh is particularly low in acid and well digestible for people with sensitive stomachs.
If you can't get peaches, you can also use nectarines or apricots. Instead of the kernel mixture, chopped almonds, walnuts or cashews are also good for the topping.
(Percentage of daily recommendation)
| Calorie | 294 cal. | (14 %) | ||
| Protein | 23 g | (23 %) | ||
| Fat | 16 g | (14 %) | ||
| Carbohydrates | 15 g | (10 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 3.9 g | (13 %) |
| Vitamin A | 0 mg | (0 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 14.5 mg | (121 %) | ||
| Vitamin K | 31.1 μg | (52 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 6.3 mg | (53 %) | ||
| Vitamin B₆ | 0.1 mg | (7 %) | ||
| Folate | 36 μg | (12 %) | ||
| Pantothenic acid | 0.2 mg | (3 %) | ||
| Biotin | 5 μg | (11 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 13 mg | (14 %) | ||
| Potassium | 411 mg | (10 %) | ||
| Calcium | 243 mg | (24 %) | ||
| Magnesium | 130 mg | (43 %) | ||
| Iron | 4.3 mg | (29 %) | ||
| Iodine | 11 μg | (6 %) | ||
| Zinc | 2.4 mg | (30 %) | ||
| Saturated fatty acids | 2.6 g | |||
| Uric acid | 22 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 9 g |
Ingredients
- Ingredients
- 18 ozs Tofu
- 1 garlic clove
- 1 Tbsp Harissa paste
- 2 Tbsps olive oil
- 1 Lime (juice)
- 1 tsp Date Syrup
- salt
- peppers
- 3 Peaches
- 1 oz Arugula (1 handful)
- 1 ½ ozs Mixed nuts (e.g. sunflower seeds, pumpkin seeds, sesame seeds)
- 1 tsp Organic lemon zest
- 1 handful Edible flowers for garnish (e.g. clove blossoms)
Kitchen utensils
Preparation steps
Cut tofu into slices about 1/2-inch thick. Peel and chop the garlic. Mix with harissa, olive oil, lime juice, date syrup, and some salt and pepper. Mix the tofu with the seasoning mixture and marinate for about 1 hour.
Meanwhile, wash peaches, cut in half and remove stones. Sort arugula, wash and shake dry.
Grill tofu and peaches on hot grill for 4-5 minutes, turning. Spread arugula on a platter, arrange peaches and tofu on top. Mix seeds with lemon zest, sprinkle over everything and serve garnished with flowers.
