Keto-Bowl with Mushrooms, Chinese Cabbage and Apple Cider Vinaigrette
Keto-Bowl with Mushrooms, Chinese Cabbage and Apple Cider Vinaigrette - A spicy and tasty protein kick with little carbohydrates. Photo: Daniela New
Healthy, because
Even smarter
Nutritional values
Chinese cabbage contains mustard oils that strengthen the immune system and provides tons of fiber for good digestion. The mushrooms provide B group vitamins, which help support healthy nerve function.
This bowl can also be prepared with other cabbages or nuts of your choice. Ginger also goes well with it and adds additional flavor.
(Percentage of daily recommendation)
| Calorie | 450 cal. | (21 %) | ||
| Protein | 35 g | (36 %) | ||
| Fat | 30 g | (26 %) | ||
| Carbohydrates | 8 g | (5 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 10.5 g | (35 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 4.3 μg | (22 %) | ||
| Vitamin E | 13.1 mg | (109 %) | ||
| Vitamin K | 184.6 μg | (308 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.9 mg | (82 %) | ||
| Niacin | 16.9 mg | (141 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 202 μg | (67 %) | ||
| Pantothenic acid | 4.3 mg | (72 %) | ||
| Biotin | 35.3 μg | (78 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 41.1 mg | (43 %) | ||
| Potassium | 1,224 mg | (31 %) | ||
| Calcium | 288 mg | (29 %) | ||
| Magnesium | 151 mg | (50 %) | ||
| Iron | 6.5 mg | (43 %) | ||
| Iodine | 48 μg | (24 %) | ||
| Zinc | 3.4 mg | (43 %) | ||
| Saturated fatty acids | 4.2 g | |||
| Uric acid | 161 mg | |||
| Cholesterol | 0.2 mg |
Ingredients
- Ingredients
- 10 ozs Napa cabbage
- 4 ozs Tomatoes
- 7 ozs Smoked tofu
- 2 tsps chili peppers
- 14 ozs button Mushroom
- 1 Tbsp Canola oil
- salt
- peppers
- 1 oz Macadamia Nuts
- 1 oz Red currant
- 4 ozs Skyr (soy-based)
- ½ tsp medium hot mustard
- 1 tsp apple cider vinegar
- 1 Tbsp Tahini
- 1 stalk parsley
Kitchen utensils
Preparation steps
Clean the cabbage, remove the outer leaves and stalk, cut into fine strips, wash and drain well. Wash the tomato as well and cut into narrow strips together with the tofu. Wash, halve, seed and chop the chilli. Clean the mushrooms, remove the stalk ends and cut into quarters.
Heat the oil in a pan and fry the tofu for 4-5 minutes at medium heat until golden brown, then remove. Fry the mushrooms for 2-3 minutes at high heat and then remove them as well. Add cabbage, tomatoes and chillies to the pan and fry for 1-2 minutes over medium heat. Season with salt and pepper.
In the meantime, chop the macadamia nuts and roast them in a small pan without fat while stirring until they smell nice. Then let them cool down.
For the Skyr sauce, mix mustard, vinegar and tahini with 2 tablespoons of water and season to taste with salt and pepper. Wash the currants, drain and pluck. Wash parsley, shake dry and pluck the leaves as well.
Spread the vegetables and tofu on small bowls, add the sauce and serve sprinkled with nuts, parsley and berries.
