Mango Tempeh

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Mango Tempeh
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Health Score:
8,5 / 10
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
Calories:
817
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie817 kcal(39 %)
Protein47.81 g(49 %)
Fat35.66 g(31 %)
Carbohydrates89.06 g(59 %)
Sugar added2.1 g(8 %)
Roughage15.95 g(53 %)
Vitamin A230.47 mg(28,809 %)
Vitamin D0 μg(0 %)
Vitamin E2.39 mg(20 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.75 mg(68 %)
Niacin14.24 mg(119 %)
Vitamin B₆0.91 mg(65 %)
Folate394.13 μg(131 %)
Pantothenic acid1.3 mg(22 %)
Biotin0.53 μg(1 %)
Vitamin B₁₂0.12 μg(4 %)
Vitamin C114.6 mg(121 %)
Potassium1,553.67 mg(39 %)
Calcium292.51 mg(29 %)
Magnesium229.47 mg(76 %)
Iron9.57 mg(64 %)
Iodine0.9 μg(0 %)
Zinc4.49 mg(56 %)
Saturated fatty acids6.57 g
Cholesterol0 mg

Ingredients

for
2
Ingredients
2 tablespoons sesame oil
11 ounces Tempeh (diced)
1 clove garlic (finely chopped)
11 ounces canned chickpeas (garbanzo beans)
1 small, red Bell pepper (seeds removed, diced)
1 small Mango (peeled and diced)
2 scallions (cut into rings)
1 cilantro (chopped)
2 tablespoons balsamic vinegar
1 pinch sugar
salt
freshly ground peppers
Lettuce
How healthy are the main ingredients?
Tempehchickpeassesame oilgarlicsugarMango

Preparation steps

1.
Heat half the oil in a frying pan and gently cook the tempeh, garlic and chickpeas until golden brown. Place in a bowl and set aside to cool.
2.
Whisk together the balsamic vinegar, remaining oil and sugar and season to taste with salt and pepper.
3.
Add the diced pepper, mango, spring onions and coriander to the tempeh bowl and stir well to combine.
4.
Serve with the vinegar mixture as a dressing. Use as a filling for lettuce leaves.