Quick Lunch

Herbed Tofu with Tomatoes

5
Average: 5 (3 votes)
(3 votes)
Herbed Tofu with Tomatoes

Herbed Tofu with Tomatoes - An herbaceous tofu dish with cherry tomatoes.

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Health Score:
8,6 / 10
Difficulty:
easy
Difficulty
Preparation:
55 min.
Preparation
Calories:
290
calories
Calories

Healthy, because

Even smarter

Nutritional values

Tofu is just the thing for people with a sensitive digestion; in addition, the product made from soya is a good source of protein, which is beneficial for building and maintaining muscle. In the case of flatulence and stomach pressure, basil can provide relief thanks to its essential oils; the herb also stimulates the production of bile and thus supports digestion.

Depending on your preference, you can extend the selection of herbs for the Herbal Tofu with tomatoes: Sage, rosemary, thyme and many other herbs are at least as delicious in this dish!

1 serving contains
(Percentage of daily recommendation)
Calorie290 kcal(14 %)
Protein24 g(24 %)
Fat17 g(15 %)
Carbohydrates8 g(5 %)
Sugar added0 g(0 %)
Roughage3.4 g(11 %)
Vitamin A0.1 mg(13 %)
Vitamin D0.2 μg(1 %)
Vitamin E17 mg(142 %)
Vitamin B₁0.1 mg(10 %)
Vitamin B₂0.1 mg(9 %)
Niacin6.2 mg(52 %)
Vitamin B₆0.2 mg(14 %)
Folate67 μg(22 %)
Pantothenic acid0.3 mg(5 %)
Biotin7.2 μg(16 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C20 mg(21 %)
Potassium466 mg(12 %)
Calcium290 mg(29 %)
Magnesium130 mg(43 %)
Iron4.7 mg(31 %)
Iodine11 μg(6 %)
Zinc2.3 mg(29 %)
Saturated fatty acids2.7 g
Uric acid12 mg
Cholesterol0 mg

Ingredients

for
4
Ingredients
600 grams Tofu
1 garlic clove
1 stalk Basil
3 Tbsps olive oil
400 grams Cherry tomatoes
1 onion
1 splash dry white wine
salt
peppers
How healthy are the main ingredients?
Tofuolive oilgarlic cloveBasilonionsalt

Preparation steps

1.

Cube the tofu. Peel and finely chop the garlic. Rinse the basil, shake dry, pluck the leaves and finely chop.

2.

Mix the basil, garlic and 3 tablespoons oil with the tofu and marinate covered about 30 minutes in the refrigerator.

3.

Meanwhile, rinse and halve the tomatoes. Peel, halve and finely chop the onion.

4.

Heat the remaining oil in a pan and sauté the onions until soft. Deglaze with wine, add the tomatoes and simmer for 2-3 minutes over low heat.

5.

Saute the tofu in another pan 3-4 minutes until golden brown. Add the basil oil and tofu to the tomatoes and season with salt and pepper.