Kale with Smoked Tofu
Kale with smoked tofu - Quick preparation preserves the vitamins to a large extent
Healthy, because
Even smarter
Nutritional values
Did you know that Kale provides more vitamin C than lemons? The ascorbic acid supports the immune system and inhibits inflammation. Tofu is made from the protein-rich soybean and scores with many secondary plant substances - the isoflavones, for example, regulate fluctuating hormone levels. A lot of potassium is found in Pumpkin. The mineral has a blood pressure-lowering effect and is also a gentle diuretic.
Even out of season for pumpkin and kale, you can see the kale with smoked tofu as inspiration: Then you can replace the pumpkin with sweet potatoes or carrots and the kale with spinach or chard.
(Percentage of daily recommendation)
| Calorie | 242 cal. | (12 %) | ||
| Protein | 20 g | (20 %) | ||
| Fat | 12 g | (10 %) | ||
| Carbohydrates | 13 g | (9 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 7 g | (23 %) |
| Vitamin A | 0.6 mg | (75 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 12.4 mg | (103 %) | ||
| Vitamin K | 542.6 μg | (904 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 6.6 mg | (55 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 199 μg | (66 %) | ||
| Pantothenic acid | 0.3 mg | (5 %) | ||
| Biotin | 4.2 μg | (9 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 94 mg | (99 %) | ||
| Potassium | 799 mg | (20 %) | ||
| Calcium | 367 mg | (37 %) | ||
| Magnesium | 126 mg | (42 %) | ||
| Iron | 4.7 mg | (31 %) | ||
| Iodine | 12 μg | (6 %) | ||
| Zinc | 2.3 mg | (29 %) | ||
| Saturated fatty acids | 1.8 g | |||
| Uric acid | 53 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 7 g |
Ingredients
- Ingredients
- 9 ozs Kale
- salt
- 2 garlic cloves
- 14 ozs Smoked tofu
- 21 ozs hokkaido pumpkin pulp (or butternut squash)
- 2 tsps cornstarch
- 2 Tbsps sesame oil
- 2 Tbsps soy sauce
- 1 pinch cayenne pepper
- 1 Tbsp Lime juice
Kitchen utensils
Preparation steps
Clean kale, wash, cut green from hard leaf veins and cook in boiling salted water for 2 minutes. Drain, rinse with cold water and drain. Peel and finely dice garlic. Cut tofu into approx. 1-inch cubes and toss in cornstarch.
Cut pumpkin pulp into pieces and cook in boiling salted water for 8-10 minutes until tender.
Meanwhile, in a deep skillet or wok, heat half of the sesame oil. Sauté kale in it for about 3 minutes over medium heat; then remove and set aside. While still hot, stir-fry tofu in remaining sesame oil in a wok or skillet for 3-4 minutes until golden brown on all sides. Add soy sauce and garlic and fry for another 2 minutes.
Drain pumpkin, puree, season with salt, cayenne pepper and lime juice. Divide puree among plates and arrange kale and tofu on top.
