Marinated Tofu with Cucumber
Marinated Tofu with Cucumber - Here Hochstapeln is allowed.
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.
(Percentage of daily recommendation)
| Calorie | 217 cal. | (10 %) | ||
| Protein | 14 g | (14 %) | ||
| Fat | 14 g | (12 %) | ||
| Carbohydrates | 9 g | (6 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3.7 g | (12 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 8.2 mg | (68 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 4 mg | (33 %) | ||
| Vitamin B₆ | 0.2 mg | (14 %) | ||
| Folate | 49 μg | (16 %) | ||
| Pantothenic acid | 0.4 mg | (7 %) | ||
| Biotin | 4.1 μg | (9 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 20 mg | (21 %) | ||
| Potassium | 447 mg | (11 %) | ||
| Calcium | 240 mg | (24 %) | ||
| Magnesium | 97 mg | (32 %) | ||
| Iron | 3.5 mg | (23 %) | ||
| Iodine | 10 μg | (5 %) | ||
| Zinc | 2 mg | (25 %) | ||
| Saturated fatty acids | 2.4 g | |||
| Uric acid | 23 mg | |||
| Cholesterol | 0 mg |
Ingredients
- Ingredients
- 10 ozs firm Tofu
- 1 pc ginger (about 1/2 oz.)
- 2 Tbsps lemon juice
- 1 tsp honey
- 2 Tbsps Rice vinegar
- 1 tsp sesame oil
- 2 Tbsps Peanut oil
- cayenne pepper
- 2 Tbsps soy sauce
- 1 Cucumber
- ½ bunch scallions
- 2 Tbsps Sesame seeds
- 2 stalks cilantro
Preparation steps
Dry the tofu and cut into approximately 1/2 inch thick slices.
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.
Rinse the cucumber, and thinly slice on a bias. Rinse and wipe the scallions. Thinly slice the white parts, and julienne the green parts.
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.
Stack the tofu and the cucumber salad on 4 plates, then drizzle with the marinade. Sprinkle with the sesame seeds, scallions, and cilantro.
