Potato Tofu Skillet
Potato Tofu Skillet - A kick of vital nutrients to fill you up. Photo: Iris Lange-Fricke
Healthy, because
Even smarter
Nutritional values
Besides the filling complex carbohydrates provided by potatoes also provide vitamin C and vegetable protein. The combination with protein from tofu guarantees a high biological value of the macronutrient. This means that we can optimally absorb it and convert it into the body's own building blocks. As a source of blood-forming iron and bone-strengthening calcium, tofu constitutes a great vegetarian meat alternative.
The raisins give the potato tofu pan a pleasant fruity note. However, if you don't like that, you can also omit the dried fruits. Alternatively, you can replace them with coarsely chopped dried dates or apricots.
(Percentage of daily recommendation)
| Calorie | 327 cal. | (16 %) | ||
| Protein | 22 g | (22 %) | ||
| Fat | 8 g | (7 %) | ||
| Carbohydrates | 41 g | (27 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 7 g | (23 %) |
| Vitamin A | 1.6 mg | (200 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 13.6 mg | (113 %) | ||
| Vitamin K | 34.3 μg | (57 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 7.8 mg | (65 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 71 μg | (24 %) | ||
| Pantothenic acid | 0.9 mg | (15 %) | ||
| Biotin | 11.8 μg | (26 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 32 mg | (34 %) | ||
| Potassium | 1,182 mg | (30 %) | ||
| Calcium | 232 mg | (23 %) | ||
| Magnesium | 151 mg | (50 %) | ||
| Iron | 5.1 mg | (34 %) | ||
| Iodine | 15 μg | (8 %) | ||
| Zinc | 2.8 mg | (35 %) | ||
| Saturated fatty acids | 1.2 g | |||
| Uric acid | 49 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 13 g |
Ingredients
- Ingredients
- 1 garlic clove
- 4 ozs potatoes
- 4 carrots
- 14 ozs Tofu
- 4 Tbsps olive oil
- salt
- peppers
- 2 tsps Harissa paste
- 2 Tbsps raisins
- 2 Tbsps Sunflower seed
Preparation steps
Peel and chop the garlic. Peel and clean the potatoes and carrots and cut into cubes. Pat dry and dice the tofu as well.
Heat 2 tablespoons of oil in a frying pan. Fry the tofu in it over high heat for 10 minutes until crispy. Then season with salt, pepper and 1 tsp harissa paste, remove from the pan and set aside.
In the same pan, heat the remaining oil. Sauté garlic in it for 3 minutes over medium heat. Add potato and carrot cubes and saute for 20-25 minutes, stirring occasionally.
Add remaining harissa paste, raisins, sunflower seeds and tofu and sauté for another 3 minutes. Season potato tofu pan with salt and pepper and serve.
