Sauteed Vegetable and Tofu Bowl
(1 vote)
(1 vote)
Health Score:
93 / 100
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
Calories:
341
calories
Calories
Healthy, because
Even smarter
Nutritional values
Pumpkin is a great source of beta-carotene, which converts into vitamin A in our bodies, helping strengthen our vision. The other vegetables provide nutrients and the tofu provides calcium and protein.
This is a great option to serve for vegans at your event. If you don't like tofu and are not vegan, you can use chicken or turkey instead.
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 341 cal. | (16 %) | ||
| Protein | 31 g | (32 %) | ||
| Fat | 16 g | (14 %) | ||
| Carbohydrates | 19 g | (13 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 8.2 g | (27 %) |
more nutritional values
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 21.4 mg | (178 %) | ||
| Vitamin K | 53.8 μg | (90 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 8.7 mg | (73 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 130 μg | (43 %) | ||
| Pantothenic acid | 1 mg | (17 %) | ||
| Biotin | 3.6 μg | (8 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 33 mg | (35 %) | ||
| Potassium | 1,078 mg | (27 %) | ||
| Calcium | 400 mg | (40 %) | ||
| Magnesium | 164 mg | (55 %) | ||
| Iron | 7.3 mg | (49 %) | ||
| Iodine | 15 μg | (8 %) | ||
| Zinc | 3.2 mg | (40 %) | ||
| Saturated fatty acids | 2.5 g | |||
| Uric acid | 113 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 12 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
Preparation steps
1.
Blanch the pumpkin in a large saucepan of salted, boiling water for 3 minutes. Drain and set to one side.
2.
Heat the oil in a large saute pan set over a moderate heat until hot. Add the shallot, peppers, and blanched pumpkin, stirring well. Cook for 3 minutes until the shallot and pepper are soft.
3.
Add the tofu and saute for a further 3 minutes. Add the apricots and cook for another 2 minutes.
4.
Adjust the seasoning to taste. Spoon into bowls and serve with a garnish of chervil and chives.
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