Healthy Grilling

Harissa Tofu and Grilled Peaches

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Harissa Tofu and Grilled Peaches

Harissa tofu and Grilled Peaches - Multifaceted due to a crunchy kernel topping

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Health Score:
90 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 1 hr 25 min.
Ready in
Calories:
294
calories
Calories

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.

1 serving contains
(Percentage of daily recommendation)
Calorie294 cal.(14 %)
Protein23 g(23 %)
Fat16 g(14 %)
Carbohydrates15 g(10 %)
Sugar added1 g(4 %)
Roughage3.9 g(13 %)
Vitamin A0 mg(0 %)
Vitamin D0 μg(0 %)
Vitamin E14.5 mg(121 %)
Vitamin K31.1 μg(52 %)
Vitamin B₁0.1 mg(10 %)
Vitamin B₂0.1 mg(9 %)
Niacin6.3 mg(53 %)
Vitamin B₆0.1 mg(7 %)
Folate36 μg(12 %)
Pantothenic acid0.2 mg(3 %)
Biotin5 μg(11 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C13 mg(14 %)
Potassium411 mg(10 %)
Calcium243 mg(24 %)
Magnesium130 mg(43 %)
Iron4.3 mg(29 %)
Iodine11 μg(6 %)
Zinc2.4 mg(30 %)
Saturated fatty acids2.6 g
Uric acid22 mg
Cholesterol0 mg
Complete sugar9 g

Ingredients

for
4
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)
How healthy are the main ingredients?
Tofuolive oilArugulagarlic cloveLimesalt
Preparation

Kitchen utensils

1 Grill

Preparation steps

1.

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.

2.

Meanwhile, wash peaches, cut in half and remove stones. Sort arugula, wash and shake dry.

3.

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.

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