Quinoa with Vegetables and Tofu
Nutritional values
(Percentage of daily recommendation)
| Calorie | 599 cal. | (29 %) | ||
| Protein | 32 g | (33 %) | ||
| Fat | 37 g | (32 %) | ||
| Carbohydrates | 35 g | (23 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6.4 g | (21 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 15.9 mg | (133 %) | ||
| Vitamin K | 66.5 μg | (111 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 8.6 mg | (72 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 82 μg | (27 %) | ||
| Pantothenic acid | 0.5 mg | (8 %) | ||
| Biotin | 8.3 μg | (18 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 22 mg | (23 %) | ||
| Potassium | 764 mg | (19 %) | ||
| Calcium | 286 mg | (29 %) | ||
| Magnesium | 258 mg | (86 %) | ||
| Iron | 7.7 mg | (51 %) | ||
| Iodine | 11 μg | (6 %) | ||
| Zinc | 4.3 mg | (54 %) | ||
| Saturated fatty acids | 5.9 g | |||
| Uric acid | 53 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 9 g |
Ingredients
- Ingredients
- 500 grams Tofu
- 4 Tbsps soy sauce
- 2 Tbsps sesame oil
- 1 large yellow Zucchini
- 1 Tbsp lemon juice
- 4 Tbsps olive oil
- 1 Tbsp chopped fresh thyme
- salt
- freshly ground peppers
- 150 grams Quinoa
- 1 garlic clove
- 100 grams Cashews
- 2 Tbsps chopped fresh parsley
- 2 Tbsps chopped fresh cilantro
Preparation steps
Pat the tofu dry and cut into 1 cm (approximately 1/4 inch) thick slices. Sprinkle with 2 tablespoons soy sauce and sesame oil and let stand for about 30 minutes.
Meanwhile, preheat the oven to 200°C (approximately 375°F) upper and lower heat.
Rinse, trim and cut the zucchini into thin slices. Place 4 (8 cm) serving rings on a baking sheet and line with the zucchini slices. Mix the lemon juice with 2 tablespoons olive oil and thyme, season with salt and pepper and drizzle over the zucchini. Bake about 15 minutes until golden brown.
Rinse the quinoa in a sieve, place in boiling salted water and cook until tender about 10 minutes. Drain in a colande. Peel the garlic and finely chop. Sauté together with the cashews in a hot pan briefly in 2 tablespoons olive oil. Mix the quinoa and parsley and season with soy sauce, salt and pepper.
Saute tofu in a hot pan 2-3 minutes on both sides until golden brown. Sprinkle with the cilantro leaves and cut the tofu into pieces, remove the rings around the zucchini (rings deduct) and serve with the quinoa arranged on plates.
