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Rice with Vegetables and Tofu

Rice with Vegetables and Tofu

35 min.
Time:
559
calories
Calories:
Health Score:
79 / 100
Ingredientsfor  
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
For the dressing
6 Tbsps soy sauce
3 Tbsps olive oil
½ tsp Mustard
How healthy are the main ingredients?
Basmati riceTofucarrotSnow peaBroccolisoy sauce
Preparation
1.

For the main dish, rinse the beans and cut off the ends.

2.

Peel the carrots and cut into sticks.

3.

Rinse the broccoli.

4.

Cut the corn lengthwise into strips.

5.

Cut the tofu into slices.

6.

Mix the sesame oil with the soy sauce and coat the tofu slices.

7.

Rinse the snow peas, cut the ends and chop if necessary.

8.

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.

9.

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.

10.

Place the tofu in an ovenproof dish and cook under the broiler for about 6 minutes, turning once.

11.

For the dressing, mix all the dressing ingredients together.

12.

Arrange the tofu on a bed of rice. Distribute the vegetables over it and serve with the dressing in a separate dish.

Nutritional values
1 serving contains
(Percentage of daily recommendation)
Calorie559 cal.(27 %)
Protein21 g(21 %)
Fat15 g(13 %)
Carbohydrates83 g(55 %)
Sugar added5 g(20 %)
Roughage7.4 g(25 %)
Ausgabe 02/24

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