Low-Carb Teriyaki Tofu Bowl
Low-Carb Teriyaki Tofu Bowl - A bowl of healthy delicacies. Photo: Iris Lange-Fricke
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.
(Percentage of daily recommendation)
| Calorie | 249 cal. | (12 %) | ||
| Protein | 19 g | (19 %) | ||
| Fat | 18 g | (16 %) | ||
| Carbohydrates | 12 g | (8 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.9 g | (16 %) |
| Vitamin A | 0.5 mg | (63 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 12.1 mg | (101 %) | ||
| Vitamin K | 48.8 μg | (81 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 6.2 mg | (52 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 100.1 μg | (33 %) | ||
| Pantothenic acid | 0.4 mg | (7 %) | ||
| Biotin | 7.3 μg | (16 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 73 mg | (77 %) | ||
| Potassium | 622 mg | (16 %) | ||
| Calcium | 286 mg | (29 %) | ||
| Magnesium | 139 mg | (46 %) | ||
| Iron | 4.2 mg | (28 %) | ||
| Iodine | 9 μg | (5 %) | ||
| Zinc | 2.2 mg | (28 %) | ||
| Saturated fatty acids | 2.7 g | |||
| Uric acid | 43.8 mg | |||
| Cholesterol | 0.1 mg |
Ingredients
- Ingredients
- 14 ozs Tofu
- 1 garlic clove
- 1 Tbsp sesame oil
- 1 pinch Sambal oelek
- 2 Tbsps Teriyaki sauce
- 6 ozs Red cabbage
- salt
- peppers
- 2 Kohlrabi
- 1 carrot
- 2 Tbsps olive oil
- 2 Tbsps apple cider vinegar
- 1 Tbsp Maple syrup (or agave)
- 1 Tbsp lemon juice
- 1 tsp Mustard
- ½ tsp thyme
- ¼ tsp ground Turmeric
- 4 stalks parsley
- 1 Tbsp Sesame seeds
Preparation steps
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.
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.
For the dressing, whisk olive oil with vinegar, maple syrup, lemon juice and mustard and season with salt, pepper, thyme and turmeric.
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.
Arrange the kohlrabi-carrot mix with red cabbage and tofu. Drizzle with the dressing, sprinkle with sesame and parsley.
