Lemon Mustard Tofu with Braised Vegetables
Lemon Mustard Tofu with Braised Vegetables - Refined: The fresh, spicy marinade makes the soy product a flavor miracle.
Healthy, because
Even smarter
Nutritional values
Tofu is a very good source of protein, especially for vegetarians and vegans, but also for everyone else. In addition, it is easy to digest, which is why tofu can be on the menu more often if the stomach and intestines are sensitive. The cucumber has a slightly draining effect and can stimulate the production of digestive juices with its bitter substances.
If you have even more time available, you can marinate the tofu in the fridge overnight - this adds even more spice and saves time on the day of preparation accordingly.
(Percentage of daily recommendation)
| Calorie | 280 cal. | (13 %) | ||
| Protein | 26 g | (27 %) | ||
| Fat | 14 g | (12 %) | ||
| Carbohydrates | 10 g | (7 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.7 g | (16 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 19.4 mg | (162 %) | ||
| Vitamin K | 53.3 μg | (89 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 7.1 mg | (59 %) | ||
| Vitamin B₆ | 0.2 mg | (14 %) | ||
| Folate | 93 μg | (31 %) | ||
| Pantothenic acid | 0.6 mg | (10 %) | ||
| Biotin | 6.9 μg | (15 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 59 mg | (62 %) | ||
| Potassium | 766 mg | (19 %) | ||
| Calcium | 389 mg | (39 %) | ||
| Magnesium | 159 mg | (53 %) | ||
| Iron | 5.6 mg | (37 %) | ||
| Iodine | 15 μg | (8 %) | ||
| Zinc | 2.6 mg | (33 %) | ||
| Saturated fatty acids | 2.2 g | |||
| Uric acid | 35 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 4 g |
Preparation steps
Rinse lemon in hot water, wipe dry and finely grate zest. Squeeze juice from lemon.
Combine 4 tablespoons of lemon juice with mustard, 1 teaspoon salt and pepper. Cut tofu into slices, brush with marinade and leave for at least 2 hours in the refrigerator.
Meanwhile, peel and halve cucumber and cut into 3/8 inch thick pieces. Rinse and halve tomatoes. Rinse and spin dry arugula.
Heat 1 tablespoon oil in a pan. Saute cucumber pieces over medium heat for 2 minutes. Season with salt and pepper, and cook for another 3 minutes. Add arugula and tomatoes and simmer everything together for another 3 minutes. Season with salt, pepper, lemon juice and freshly grated nutmeg.
Pat dry tofu. Heat remaining oil in another pan. Fry tofu until golden brown on both sides over high heat for 3-5 minutes.
Distribute braised vegetables on 4 plates, arrange tofu on top, sprinkle with lemon zest and serve.
