Low-Carb Lunch

Low-Carb Bowl with Marinated Tofu

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Average: 4.9 (7 votes)
(7 votes)
Low-Carb Bowl with Marinated Tofu

Low-Carb Bowl with Marinated Tofu - A bowl of healthy delicacies. Photo: Iris Lange-Fricke

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Health Score:
9,3 / 10
Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
Calories:
287
calories
Calories

Healthy, because

Even smarter

Nutritional values

Tofu is rich in plant protein as well as iron, a powerful trace element which plays an important role in the transport of oxygen in the blood. 

If you like, sprinkle the finished dish with some black cumin, which adds flavor and has a digestive and antioxidant effect. 

1 serving contains
(Percentage of daily recommendation)
Calorie287 kcal(14 %)
Protein19 g(19 %)
Fat18 g(16 %)
Carbohydrates12 g(8 %)
Sugar added0 g(0 %)
Roughage4.9 g(16 %)
Vitamin A0.5 mg(63 %)
Vitamin D0 μg(0 %)
Vitamin E12.1 mg(101 %)
Vitamin K48.8 μg(81 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.2 mg(18 %)
Niacin6.2 mg(52 %)
Vitamin B₆0.3 mg(21 %)
Folate100.1 μg(33 %)
Pantothenic acid0.4 mg(7 %)
Biotin7.3 μg(16 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C73 mg(77 %)
Potassium622 mg(16 %)
Calcium286 mg(29 %)
Magnesium139 mg(46 %)
Iron4.2 mg(28 %)
Iodine9 μg(5 %)
Zinc2.2 mg(28 %)
Saturated fatty acids2.7 g
Uric acid43.8 mg
Cholesterol0.1 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
Ingredients
14 ounces
1
1 tablespoon
1 pinch
2 tablespoons
6 ounces
2
1
2 tablespoons
2 tablespoons
1 tablespoon
1 tablespoon
1 teaspoon
½ teaspoon
¼ teaspoon
4 stalks
1 tablespoon

Preparation steps

1.

Cut the tofu into 8 slices. Peel and chop the garlic and mix with sesame oil, sambal oelek and Teriyaki sauce. Marinate the tofu in it and let it stand for 20 minutes.

2.

In the meantime, wash the red cabbage, slice finely, season with salt and pepper and knead until soft with your hands for about 5 minutes. Clean and wash the kohlrabi and carrot, grate them coarsely and mix them.

3.

For the dressing, whisk olive oil with vinegar, honey, lemon juice and mustard and season with salt, pepper, thyme and turmeric.

4.

Drain the tofu a little, put it in a hot pan and fry it on both sides for 4 minutes each at medium heat. Pour the marinade over the tofu and let it simmer for 2 minutes. Season with salt and pepper. Wash parsley, shake dry and chop.

5.

Arrange the kohlrabi-carrot mix with red cabbage and tofu. Drizzle with the dressing, sprinkle with sesame and parsley.