Quinoa Avocado Salad with Curry Mango Tofu
Quinoa avocado salad with curry mango tofu - The healthy mix is also great to take with you, for example for your lunch break.
Healthy, because
Even smarter
Nutritional values
Quinoa is very rich in protein and contains magnesium, folic acid, calcium, zinc and iron.
If you like spicy food, you can add a finely chopped chili pepper. The capsaicin contained in it gets the circulation going.
(Percentage of daily recommendation)
| Calorie | 380 cal. | (18 %) | ||
| Protein | 16 g | (16 %) | ||
| Fat | 16 g | (14 %) | ||
| Carbohydrates | 42 g | (28 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6.7 g | (22 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 1.7 μg | (9 %) | ||
| Vitamin E | 7.3 mg | (61 %) | ||
| Vitamin K | 27 μg | (45 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 4.3 mg | (36 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 53 μg | (18 %) | ||
| Pantothenic acid | 0.6 mg | (10 %) | ||
| Biotin | 1.9 μg | (4 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 13 mg | (14 %) | ||
| Potassium | 715 mg | (18 %) | ||
| Calcium | 140 mg | (14 %) | ||
| Magnesium | 159 mg | (53 %) | ||
| Iron | 3.8 mg | (25 %) | ||
| Iodine | 6 μg | (3 %) | ||
| Zinc | 2.4 mg | (30 %) | ||
| Saturated fatty acids | 2.6 g | |||
| Uric acid | 41 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 6 g |
Ingredients
- Ingredients
- 7 ¼ ozs Tofu
- 3 fluid ozs Mango juice
- 1 tsp Curry powder
- salt
- peppers
- 7 ¼ ozs Quinoa
- 2 ¾ ozs Snow peas
- 2 scallions
- 3 cilantro
- 1 Avocado
- 1 Lime (juice)
- 1 Tbsp grapeseed oil
- 1 tsp Canola oil
Preparation steps
Cut tofu into cubes. Mix with 4 tablespoons mango juice, curry, salt and pepper and let stand for about 30 minutes.
Meanwhile, rinse quinoa with water and cook with 2.5 times the amount of salted water for about 15 minutes. Then let cool. Meanwhile, clean sugar snap peas, wash and blanch in boiling salted water for 1 minute, rinse with cold water, drain and cut in half diagonally.
Clean the spring onions, wash and cut into rings. Wash cilantro, shake dry and pluck leaves. Peel the avocado, cut in half, remove the pit and cut the flesh into small pieces.
For the dressing, mix lime juice with remaining 1 ounce of mango juice, grapeseed oil, salt and pepper and season to taste.
Heat oil in a frying pan. Fry the tofu in it for 4-5 minutes over high heat. Mix quinoa with all prepared ingredients and dressing, season to taste and serve with the tofu cubes.
