Rice with Vegetables and Tofu
Nutritional values
(Percentage of daily recommendation)
| Calorie | 559 cal. | (27 %) | ||
| Protein | 21 g | (21 %) | ||
| Fat | 15 g | (13 %) | ||
| Carbohydrates | 83 g | (55 %) | ||
| Sugar added | 5 g | (20 %) | ||
| Roughage | 7.4 g | (25 %) |
| Vitamin A | 0.5 mg | (63 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 6.5 mg | (54 %) | ||
| Vitamin K | 81.7 μg | (136 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 7 mg | (58 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 68 μg | (23 %) | ||
| Pantothenic acid | 1.5 mg | (25 %) | ||
| Biotin | 10.7 μg | (24 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 37 mg | (39 %) | ||
| Potassium | 583 mg | (15 %) | ||
| Calcium | 180 mg | (18 %) | ||
| Magnesium | 116 mg | (39 %) | ||
| Iron | 3.4 mg | (23 %) | ||
| Iodine | 16 μg | (8 %) | ||
| Zinc | 1.7 mg | (21 %) | ||
| Saturated fatty acids | 2.3 g | |||
| Uric acid | 178 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 11 g |
Ingredients
- For the main dish
- 350 grams Basmati rice
- 4 Tbsps White vinegar
- 1 Tbsp sugar
- ½ tsp salt
- 1 Tbsp sesame oil
- 1 Tbsp soy sauce
- 1 packet Tofu (300 g)
- 100 grams thin, green Beans
- 100 grams carrots
- 100 grams Snow peas
- 100 grams Baby corn cob
- 100 grams small Broccoli
Preparation steps
For the main dish, rinse the beans and cut off the ends.
Peel the carrots and cut into sticks.
Rinse the broccoli.
Cut the corn lengthwise into strips.
Cut the tofu into slices.
Mix the sesame oil with the soy sauce and coat the tofu slices.
Rinse the snow peas, cut the ends and chop if necessary.
Rinse the rice under running water in a colander and then boil with double the amount of water and the salt. Cover and simmer over very low heat for about 20 minutes. Mix the finished rice with vinegar and sugar, stir briefly, then keep warm.
Fill a pot a few fingers deep with water. Add the carrots and beans, cover with a lid and then steam for about 3 minutes. Then add the remaining vegetables and steam for a further 3 minutes.
Place the tofu in an ovenproof dish and cook under the broiler for about 6 minutes, turning once.
For the dressing, mix all the dressing ingredients together.
Arrange the tofu on a bed of rice. Distribute the vegetables over it and serve with the dressing in a separate dish.
