Mushroom and Vegetable Ragout with Tofu and Tomatoes
Mushroom and vegetable Ragout with tofu and tomatoes - Hearty dish with power ingredients. Photo: Iris Lange-Fricke
Healthy, because
Even smarter
Nutritional values
Mushrooms are a top source of nerve-strengthening B vitamins, while the tofu scores with tons of protein for our muscles and lasting satiation.
This mushroom-vegetable pan with tofu and tomatoes is the ideal meal for the end of the day and is quick to prepare.
(Percentage of daily recommendation)
| Calorie | 559 cal. | (27 %) | ||
| Protein | 32 g | (33 %) | ||
| Fat | 33 g | (28 %) | ||
| Carbohydrates | 34 g | (23 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 14 g | (47 %) |
| Vitamin A | 1 mg | (125 %) | ||
| Vitamin D | 3 μg | (15 %) | ||
| Vitamin E | 15.7 mg | (131 %) | ||
| Vitamin K | 74.1 μg | (124 %) | ||
| Vitamin B₁ | 0.7 mg | (70 %) | ||
| Vitamin B₂ | 0.9 mg | (82 %) | ||
| Niacin | 16 mg | (133 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 142.6 μg | (48 %) | ||
| Pantothenic acid | 4 mg | (67 %) | ||
| Biotin | 38.6 μg | (86 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 57 mg | (60 %) | ||
| Potassium | 1,600 mg | (40 %) | ||
| Calcium | 298 mg | (30 %) | ||
| Magnesium | 200 mg | (67 %) | ||
| Iron | 8.2 mg | (55 %) | ||
| Iodine | 41.1 μg | (21 %) | ||
| Zinc | 3.8 mg | (48 %) | ||
| Saturated fatty acids | 5 g | |||
| Uric acid | 168.3 mg | |||
| Cholesterol | 0.2 mg |
Ingredients
- Ingredients
- 10 ozs white button Mushroom
- 1 carrot
- 1 Zucchini
- 1 garlic clove
- 2 sprigs marjoram
- 3 Tbsps olive oil
- 3 ozs Soy creamer or heavy cream)
- peppers
- ¼ lemon
- 7 ozs Tofu
- 2 tsps crushed flaxseed
- Red pepper flakes
- 7 ozs Cherry tomatoes
- 1 handful Basil
- 2 slices Spelt whole-grain bread
Kitchen utensils
Preparation steps
Clean the mushrooms, wash and halve them if necessary. Clean and peel carrot and zucchini and cut both into small cubes. Peel garlic and chop finely. Wash marjoram, shake dry and remove leaves
Heat 2 tablespoons of oil in a frying pan and sauté the garlic, diced carrots, and zucchini over medium heat for 5 minutes. Then add mushrooms and sauté for 7 minutes. Season with marjoram, salt, and pepper. Add soy cream and mix in. Rinse lemon quarters, grate peel and squeeze juice. Season ragout with lemon peel and juice.
Cut the tofu into cubes on the side. Heat the remaining oil in a pan and fry the tofu over high heat for 5 minutes. Then add flaxseed and fry for 1 minute. Season with salt, pepper, and chili flakes.
Clean, wash and halve the tomatoes. Wash basil, shake dry and pluck leaves. Arrange mushroom-vegetable pan with tofu and tomatoes on plates, sprinkle everything with basil and serve with bread.
