Protein-Packed Vegan Recipe

Keto-Bowl with Mushrooms, Chinese Cabbage and Apple Cider Vinaigrette

5
Average: 5 (6 votes)
(6 votes)
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

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Health Score:
9,8 / 10
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
ready in 35 min.
Ready in
Calories:
450
calories
Calories

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.

1 serving contains
(Percentage of daily recommendation)
Calorie450 kcal(21 %)
Protein35 g(36 %)
Fat30 g(26 %)
Carbohydrates8 g(5 %)
Sugar added0 g(0 %)
Roughage10.5 g(35 %)
Vitamin A0.2 mg(25 %)
Vitamin D4.3 μg(22 %)
Vitamin E13.1 mg(109 %)
Vitamin K184.6 μg(308 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.9 mg(82 %)
Niacin16.9 mg(141 %)
Vitamin B₆0.4 mg(29 %)
Folate202 μg(67 %)
Pantothenic acid4.3 mg(72 %)
Biotin35.3 μg(78 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C41.1 mg(43 %)
Potassium1,224 mg(31 %)
Calcium288 mg(29 %)
Magnesium151 mg(50 %)
Iron6.5 mg(43 %)
Iodine48 μg(24 %)
Zinc3.4 mg(43 %)
Saturated fatty acids4.2 g
Uric acid161 mg
Cholesterol0.2 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
2
Ingredients
10 ounces
4 ounces
7 ounces
2 teaspoons
14 ounces
1 tablespoon
1 ounce
1 ounce
red currants
4 ounces
Skyr (soy-based)
½ teaspoon
medium hot mustard
1 teaspoon
1 tablespoon
1 stalk
How healthy are the main ingredients?
Napa cabbage
Preparation

Kitchen utensils

1 Cutting board, 1 Knife, 1 Sieve, 1 Skillet, 1 Small skillet, 3 Small bowls

Preparation steps

1.

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.

2.

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.

3.

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.

4.

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.

5.

Spread the vegetables and tofu on small bowls, add the sauce and serve sprinkled with nuts, parsley and berries.