Low-Cal Vegan

Marinated Tofu with Cucumber

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Average: 4 (2 votes)
(2 votes)
Marinated Tofu with Cucumber

Marinated Tofu with Cucumber - Here Hochstapeln is allowed.

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Health Score:
9,1 / 10
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 2 h. 20 min.
Ready in
Calories:
217
calories
Calories

Healthy, because

Even smarter

Nutritional values

Tofu is rich in protein, which we need as a building material for cells and messenger substances. It also scores points with iron, which is best absorbed in combination with vitamin C, which cucumber also contains. 

You can serve the marinated tofu as a starter, which is enough for 6 people, or you can serve it with a salad and a slice of whole wheat baguette for a satisfying main course. For a subtle, fruity aroma you can use lemon pepper instead of cayenne pepper.

1 serving contains
(Percentage of daily recommendation)
Calorie217 kcal(10 %)
Protein14 g(14 %)
Fat14 g(12 %)
Carbohydrates9 g(6 %)
Sugar added0 g(0 %)
Roughage3.7 g(12 %)
Vitamin A0.1 mg(13 %)
Vitamin D0 μg(0 %)
Vitamin E8.2 mg(68 %)
Vitamin B₁0.1 mg(10 %)
Vitamin B₂0.1 mg(9 %)
Niacin4 mg(33 %)
Vitamin B₆0.2 mg(14 %)
Folate49 μg(16 %)
Pantothenic acid0.4 mg(7 %)
Biotin4.1 μg(9 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C20 mg(21 %)
Potassium447 mg(11 %)
Calcium240 mg(24 %)
Magnesium97 mg(32 %)
Iron3.5 mg(23 %)
Iodine10 μg(5 %)
Zinc2 mg(25 %)
Saturated fatty acids2.4 g
Uric acid23 mg
Cholesterol0 mg

Ingredients

for
4
Ingredients
10 ounces firm Tofu
1 piece ginger (about 1/2 oz.)
2 tablespoons lemon juice
1 teaspoon honey
2 tablespoons Rice vinegar
1 teaspoon sesame oil
2 tablespoons Peanut oil
cayenne pepper
2 tablespoons soy sauce
1 Cucumber
½ bunch scallions
2 tablespoons Sesame seeds
2 stalks cilantro
How healthy are the main ingredients?
TofugingerSesame seedssoy saucehoneysesame oil

Preparation steps

1.

Dry the tofu and cut into approximately 1/2 inch thick slices.

2.

Peel and grate the ginger. Mix with the lemon juice, honey, ginger, rice vinegar, sesame oil, and peanut oil to form the marinade. Add the soy sauce and season to taste with cayenne pepper. Add the tofu, and marinate at least 2 hours.

3.

Rinse the cucumber, and thinly slice on a bias. Rinse and wipe the scallions. Thinly slice the white parts, and julienne the green parts.

4.

Toast the sesame seeds in a dry pan over medium heat. remove from the heat and let cool. Rinse and dry the cilantro, then remove the leaves.

5.

Stack the tofu and the cucumber salad on 4 plates, then drizzle with the marinade. Sprinkle with the sesame seeds, scallions, and cilantro.