Mixed Green Salad with Tofu and Tomatoes

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Mixed Green Salad with Tofu and Tomatoes
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Health Score:
92 / 100
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
Calories:
201
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie201 cal.(10 %)
Protein16 g(16 %)
Fat12 g(10 %)
Carbohydrates6 g(4 %)
Sugar added0 g(0 %)
Roughage3.5 g(12 %)
Vitamin A0.3 mg(38 %)
Vitamin D0.1 μg(1 %)
Vitamin E9.2 mg(77 %)
Vitamin K124.3 μg(207 %)
Vitamin B₁0.1 mg(10 %)
Vitamin B₂0.1 mg(9 %)
Niacin4.4 mg(37 %)
Vitamin B₆0.2 mg(14 %)
Folate78 μg(26 %)
Pantothenic acid0.5 mg(8 %)
Biotin7.7 μg(17 %)
Vitamin B₁₂0.2 μg(7 %)
Vitamin C24 mg(25 %)
Potassium582 mg(15 %)
Calcium257 mg(26 %)
Magnesium84 mg(28 %)
Iron2.9 mg(19 %)
Iodine13 μg(7 %)
Zinc2 mg(25 %)
Saturated fatty acids3.2 g
Uric acid28 mg
Cholesterol6 mg
Complete sugar4 g

Ingredients

for
4
Ingredients
300 grams Tofu
3 Tbsps soy sauce
2 Tbsps apple cider vinegar
2 Tbsps soybean oil
2 generous pinches freshly ground peppers
300 grams Tomatoes
300 grams mixed Lettuce
1 small, white onion
30 grams Parmesan
How healthy are the main ingredients?
TofuTomatosoy sauceParmesanapple cider vinegarsoybean oil

Preparation steps

1.

Cut tofu into 1.5 cm (approximately 3/4 inch) cubes and add to a bowl with the soy sauce, vinegar and 1 tablespoon soybean oil. Sprinkle the freshly ground pepper over it and mix thoroughly. Marinate the tofu in the marinade for about 10 minutes, turning occasionally.

2.

Rinse tomatoes, trim and cut into eighths.

3.

Peel onion and dice.

4.

Rinse lettuce, trim, spin dry and tear into bite-sized pieces.

5.

Place tomatoes and salad in a bowl and pour in the marinade from the tofu.

6.

Heat the remaining soybean oil in a pan and fry the tofu over medium heat, turning occasionally. Add the onion and fry briefly, then mix tofu and onion with the salad. Shave Parmesan cheese over the salad with a vegetable peeler.