Scrambled Tofu with Avocado, Potatoes and Tomatoes
Scrambled tofu with avocado, potatoes and tomatoes - Perfect start to the day
Healthy, because
Even smarter
Nutritional values
Tofu is recommended for those who have a sensitive stomach or suffer from digestive problems. If it is prepared minced, it is even more digestible.
Smoky Kala Namak (black) salt is very popular in the vegan scene because the sulfur compounds contained in the salt make it resemble the taste of boiled eggs - so this dish comes surprisingly close to real scrambled eggs. You can find this spice in the health food store or health food store.
(Percentage of daily recommendation)
| Calorie | 410 cal. | (20 %) | ||
| Protein | 25 g | (26 %) | ||
| Fat | 22 g | (19 %) | ||
| Carbohydrates | 27 g | (18 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 8 g | (27 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 2.7 μg | (14 %) | ||
| Vitamin E | 14.7 mg | (123 %) | ||
| Vitamin K | 42.3 μg | (71 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 8 mg | (67 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 74 μg | (25 %) | ||
| Pantothenic acid | 0.5 mg | (8 %) | ||
| Biotin | 5.8 μg | (13 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 31 mg | (33 %) | ||
| Potassium | 1,271 mg | (32 %) | ||
| Calcium | 281 mg | (28 %) | ||
| Magnesium | 163 mg | (54 %) | ||
| Iron | 5.4 mg | (36 %) | ||
| Iodine | 16 μg | (8 %) | ||
| Zinc | 2.9 mg | (36 %) | ||
| Saturated fatty acids | 4.1 g | |||
| Uric acid | 36 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 9 g |
Ingredients
- Ingredients
- 2 small ripe Avocados
- 2 Tbsps herbal Soy yogurt
- 2 Tbsps lemon juice
- salt
- peppers
- 18 ozs Boiled potato (from the previous day)
- 2 Tbsps sesame oil
- 1 generous pinch ground Caraway
- 1 onion
- 1 garlic clove
- 18 ozs Tofu
- 2 parsley
- 1 tsp ground Turmeric
- 1 pinch black salt (i.e Himalayan Kala Namak)
- 2 Tbsps soy sauce
- 2 Beefsteak tomato
Preparation steps
For the guacamole, halve avocados, remove seeds, lift flesh from skin and mash finely with soy yogurt and lemon juice. Season to taste with salt and pepper.
Peel and dice the potatoes. Heat 1 tablespoon of sesame oil in a frying pan. Fry potatoes in it all around for 5-6 minutes over medium heat until brown. Season with salt, pepper and cumin.
For the stir-fry tofu, peel and chop the onion and garlic. Mash tofu with a fork until crumbly. Wash parsley, shake dry and chop.
Heat the remaining oil in a frying pan. Sauté onion and garlic in it for 2 minutes over medium heat. Add turmeric and tofu and stir-fry for about 5 minutes. Mix in half of the parsley and season with black salt, pepper and soy sauce.
Clean, wash and halve the tomatoes. Fry on the cut surfaces in a hot pan for 3 minutes. Arrange potatoes with tofu, tomatoes, guacamole and parsley.
