Pumpkin Tofu Sourdough Toast
Pumpkin Tofu Sourdough Toast - Autumn goodness!
Healthy, because
Even smarter
Nutritional values
Particularly noteworthy is the high protein content in tofu, which makes it easier for veggie fans to consume enough protein. The composition of soy protein is more beneficial for humans than most other vegetable proteins.
It is best to use whole wheat bread as a base, as this contains more fiber and minerals than the white flour variety.
(Percentage of daily recommendation)
| Calorie | 364 cal. | (17 %) | ||
| Protein | 18 g | (18 %) | ||
| Fat | 12 g | (10 %) | ||
| Carbohydrates | 41 g | (27 %) | ||
| Sugar added | 4 g | (16 %) | ||
| Roughage | 7.8 g | (26 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0.2 μg | (1 %) | ||
| Vitamin E | 6.7 mg | (56 %) | ||
| Vitamin K | 45.2 μg | (75 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 5.6 mg | (47 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 70 μg | (23 %) | ||
| Pantothenic acid | 0.9 mg | (15 %) | ||
| Biotin | 4.5 μg | (10 %) | ||
| Vitamin B₁₂ | 0.8 μg | (27 %) | ||
| Vitamin C | 21 mg | (22 %) | ||
| Potassium | 664 mg | (17 %) | ||
| Calcium | 182 mg | (18 %) | ||
| Magnesium | 69 mg | (23 %) | ||
| Iron | 3.6 mg | (24 %) | ||
| Iodine | 29 μg | (15 %) | ||
| Zinc | 1.8 mg | (23 %) | ||
| Saturated fatty acids | 2.7 g | |||
| Uric acid | 75 mg | |||
| Cholesterol | 4 mg | |||
| Complete sugar | 12 g |
Ingredients
- Ingredients
- 5 ozs Smoked tofu
- 6 tsps olive oil
- 22 ozs Hokkaido pumpkin (1 piece)
- Iodized salt (With fluoride)
- peppers
- 2 tsps honey
- 2 Tbsps White vinegar
- 2 sprigs thyme
- ¾ oz Arugula (0.5 Bund)
- 2 large button Mushroom
- 4 slices sourdough breads
- 6 ozs Cottage cheese
Preparation steps
Dice smoked tofu very finely. Heat 1 tsp. oil in a coated frying pan. Fry tofu in it over high heat for 5-10 minutes until crispy. In the meantime, clean, wash, seed and finely dice the pumpkin. Season tofu with salt and pepper, remove from pan and set aside.
Heat 1 tsp oil in the pan. Sauté pumpkin cubes in it over medium heat for 5 minutes. Drizzle with honey and let caramelize for 3-5 minutes. Deglaze with vinegar.
Wash thyme, shake dry and pluck off leaves. Wash arugula, shake dry and remove coarse stems. Clean mushrooms, cut into fine slices with a vegetable slicer and mix with remaining oil, salt and pepper.
Toast bread lightly and spread with cream cheese, then spread tofu and pumpkin cubes on top. Sprinkle with thyme and arugula and place the marinated mushroom slices on the bread.
