Marinated Tofu
Marinated Tofu - Garlic fans get their money's worth in this dish!
Healthy, because
Even smarter
Nutritional values
The soy protein in tofu is of high quality, as it contains all the protein components that are essential for us. It is also low in fat, contains no cholesterol, but is rich in bioactive ingredients. The effective antioxidants beta-carotene and vitamin C come from the vegetables. In addition, folic acid is supplied for cell formation and protein metabolism.
The marinated tofu is not only an ideal appetizer or snack against the small hunger, but also perfect as dinner for low-carb fans.
(Percentage of daily recommendation)
| Calorie | 98 cal. | (5 %) | ||
| Protein | 10 g | (10 %) | ||
| Fat | 4 g | (3 %) | ||
| Carbohydrates | 5 g | (3 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6 g | (20 %) |
| Vitamin A | 1 mg | (125 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 8.5 mg | (71 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 2.7 mg | (23 %) | ||
| Vitamin B₆ | 0.2 mg | (14 %) | ||
| Folate | 115 μg | (38 %) | ||
| Pantothenic acid | 0.5 mg | (8 %) | ||
| Biotin | 7 μg | (16 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 64 mg | (67 %) | ||
| Potassium | 630 mg | (16 %) | ||
| Calcium | 206 mg | (21 %) | ||
| Magnesium | 67 mg | (22 %) | ||
| Iron | 3.9 mg | (26 %) | ||
| Iodine | 89 μg | (45 %) | ||
| Zinc | 0.5 mg | (6 %) | ||
| Saturated fatty acids | 0.6 g | |||
| Uric acid | 55 mg | |||
| Cholesterol | 0 mg |
Ingredients
- Ingredients
- 3 ozs Tofu
- 1 garlic clove
- ½ tsp green peppers
- 1 Fennel bulb (about 250 grams)
- 3 Tbsps Vegetable broth
- 3 Tomatoes (each 50 grams)
- salt
- peppers
Kitchen utensils
Preparation steps
Cut the tofu into 4 slices. Peel garlic and chop very finely together with the green peppercorns.
Spread garlic and pepper mixture on both sides of the tofu slices and let stand for 10 minutes.
Meanwhile, rinse the fennel bulb, trim, cut in half and cut into narrow strips. Shake fennel leaves dry and set aside.
Bring fennel to a boil with the vegetable broth in a pot. Cover and cook for 5 minutes over low heat.
Rinse tomatoes, cut out the stems, cut tomatoes in half and cut into wedges.
Place tomatoes on the fennel. Then place tofu slices on top, cover and cook on low heat for 5 minutes.
Chop fennel leaves. Place tofu slices on warmed plates.
Season the vegetables with salt and pepper. Arrange over the tofu slices, sprinkle with fennel leaves and serve.
