Low-Carb Without Meat

Lemon Mustard Tofu with Braised Vegetables

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Lemon Mustard Tofu with Braised Vegetables

Lemon Mustard Tofu with Braised Vegetables - Refined: The fresh, spicy marinade makes the soy product a flavor miracle.

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Health Score:
9,5 / 10
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 2 h. 30 min.
Ready in
Calories:
280
calories
Calories

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.

1 serving contains
(Percentage of daily recommendation)
Calorie280 kcal(13 %)
Protein26 g(27 %)
Fat14 g(12 %)
Carbohydrates10 g(7 %)
Sugar added0 g(0 %)
Roughage4.7 g(16 %)
Vitamin A0.3 mg(38 %)
Vitamin D0 μg(0 %)
Vitamin E19.4 mg(162 %)
Vitamin B₁0.1 mg(10 %)
Vitamin B₂0.2 mg(18 %)
Niacin7.1 mg(59 %)
Vitamin B₆0.2 mg(14 %)
Folate93 μg(31 %)
Pantothenic acid0.6 mg(10 %)
Biotin6.9 μg(15 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C59 mg(62 %)
Potassium766 mg(19 %)
Calcium389 mg(39 %)
Magnesium159 mg(53 %)
Iron5.6 mg(37 %)
Iodine15 μg(8 %)
Zinc2.6 mg(33 %)
Saturated fatty acids2.2 g
Uric acid35 mg
Cholesterol0 mg

Ingredients

for
4
Ingredients
1 lemon
1 tablespoon medium hot Mustard
salt
peppers
22 ounces Tofu
1 Cucumber
8 ounces Cherry tomatoes
7 ounces Arugula
2 tablespoons sunflower oil
Nutmeg
How healthy are the main ingredients?
TofuMustardArugulalemonsaltCucumber

Preparation steps

1.

Rinse lemon in hot water, wipe dry and finely grate zest. Squeeze juice from lemon.

2.

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.

3.

Meanwhile, peel and halve cucumber and cut into 3/8 inch thick pieces. Rinse and halve tomatoes. Rinse and spin dry arugula.

4.

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.

5.

Pat dry tofu. Heat remaining oil in another pan. Fry tofu until golden brown on both sides over high heat for 3-5 minutes.

6.

Distribute braised vegetables on 4 plates, arrange tofu on top, sprinkle with lemon zest and serve.