EatSmarter exclusive recipe

Marinated Tofu

with Fennel and Tomatoes
3.75
Average: 3.8 (4 votes)
(4 votes)
Marinated Tofu

Marinated Tofu - Garlic fans get their money's worth in this dish!

share Share
print
bookmark_border Copy URL
Health Score:
9,5 / 10
Difficulty:
very easy
Difficulty
Preparation:
15 min.
Preparation
ready in 20 min.
Ready in
Calories:
98
calories
Calories

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.

1 serving contains
(Percentage of daily recommendation)
Calorie98 kcal(5 %)
Protein10 g(10 %)
Fat4 g(3 %)
Carbohydrates5 g(3 %)
Sugar added0 g(0 %)
Roughage6 g(20 %)
Vitamin A1 mg(125 %)
Vitamin D0 μg(0 %)
Vitamin E8.5 mg(71 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.1 mg(9 %)
Niacin2.7 mg(23 %)
Vitamin B₆0.2 mg(14 %)
Folate115 μg(38 %)
Pantothenic acid0.5 mg(8 %)
Biotin7 μg(16 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C64 mg(67 %)
Potassium630 mg(16 %)
Calcium206 mg(21 %)
Magnesium67 mg(22 %)
Iron3.9 mg(26 %)
Iodine89 μg(45 %)
Zinc0.5 mg(6 %)
Saturated fatty acids0.6 g
Uric acid55 mg
Cholesterol0 mg
Development of this recipe:

Ingredients

for
2
Ingredients
3 ounces
1
½ teaspoon
green Pepper
1
Fennel bulb (about 250 grams)
3 tablespoons
3
Tomatoes (each 50 grams)
Preparation

Kitchen utensils

1 Cutting board, 1 Small knife, 1 Pot (with lid), 1 Wooden spoon, 1 Measuring cups, 1 Teaspoon

Preparation steps

1.
Marinated Tofu preparation step 1

Cut the tofu into 4 slices. Peel garlic and chop very finely together with the green peppercorns.

2.
Marinated Tofu preparation step 2

Spread garlic and pepper mixture on both sides of the tofu slices and let stand for 10 minutes.

3.
Marinated Tofu preparation step 3

Meanwhile, rinse the fennel bulb, trim, cut in half and cut into narrow strips. Shake fennel leaves dry and set aside.

4.
Marinated Tofu preparation step 4

Bring fennel to a boil with the vegetable broth in a pot. Cover and cook for 5 minutes over low heat.

5.
Marinated Tofu preparation step 5

Rinse tomatoes, cut out the stems, cut tomatoes in half and cut into wedges.

6.
Marinated Tofu preparation step 6

Place tomatoes on the fennel. Then place tofu slices on top, cover and cook on low heat for 5 minutes.

7.
Marinated Tofu preparation step 7

Chop fennel leaves. Place tofu slices on warmed plates.

8.
Marinated Tofu preparation step 8

Season the vegetables with salt and pepper. Arrange over the tofu slices, sprinkle with fennel leaves and serve.