EatSmarter exclusive recipe

Silken Tofu with Bonito Flakes

and Spicy Soy Sauce
4.5
Average: 4.5 (2 votes)
(2 votes)
Silken Tofu with Bonito Flakes

Silken Tofu with Bonito Flakes - Tantalizing duet - creamy tofu and cottage cheese with Asian flavors

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Health Score:
8,5 / 10
Difficulty:
very easy
Difficulty
Preparation:
25 min.
Preparation
Calories:
122
calories
Calories

Healthy, because

Even smarter

Nutritional values

Silk tofu is made from soybeans, which is rich in protein and vitamins that help support skin and hair health. 

Serve pumpernickel with this dish: the dark bread tastes great with it and provides plenty of intestine-healthy fiber. 

1 serving contains
(Percentage of daily recommendation)
Calorie122 kcal(6 %)
Protein10 g(10 %)
Fat6 g(5 %)
Carbohydrates6 g(4 %)
Sugar added4 g(16 %)
Roughage1.5 g(5 %)
Vitamin A0 mg(0 %)
Vitamin D0.2 μg(1 %)
Vitamin E0.5 mg(4 %)
Vitamin B₁0.1 mg(10 %)
Vitamin B₂0.1 mg(9 %)
Niacin2.9 mg(24 %)
Vitamin B₆0.1 mg(7 %)
Folate52 μg(17 %)
Pantothenic acid0.4 mg(7 %)
Biotin7.3 μg(16 %)
Vitamin B₁₂0.3 μg(10 %)
Vitamin C2 mg(2 %)
Potassium315 mg(8 %)
Calcium140 mg(14 %)
Magnesium51 mg(17 %)
Iron2 mg(13 %)
Iodine8 μg(4 %)
Zinc0.7 mg(9 %)
Saturated fatty acids1.5 g
Uric acid46 mg
Cholesterol6 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
Ingredients
11 ounces Silken tofu
1 tablespoon Sesame seeds
1 piece fresh ginger (about 5 grams)
1 bed Shiso sprout
1 sprig Basil
1 sprig mint
3 tablespoons soy sauce
2 teaspoons brown sugar
2 tablespoons Rice vinegar
4 ounces Cottage cheese
1 tablespoon Bonito flake
How healthy are the main ingredients?
Cottage cheesegingersoy saucesugarSesame seedsBasil
Preparation

Kitchen utensils

1 Plate, 1 Small skillet, 1 Wooden spoon, 1 Cutting board, 1 Peeler, 1 Fine grater, 1 Kitchen shears, 1 Small knife, 1 Measuring cups, 1 Teaspoon, 1 Tablespoon, 1 Small pot, 1 Plastic wrap

Preparation steps

1.
Silken Tofu with Bonito Flakes preparation step 1

Drain tofu, place on a plate and keep covered in the refrigerator.

2.
Silken Tofu with Bonito Flakes preparation step 2

Toast sesame seeds in a dry small pan until golden brown on medium heat.

3.
Silken Tofu with Bonito Flakes preparation step 3

Peel ginger root and finely grate. Cut shiso sprouts from bed with kitchen shears. Rinse the basil and mint, shake dry, pluck off the leaves and cut into fine strips.

4.
Silken Tofu with Bonito Flakes preparation step 4

Heat the soy sauce, sugar and rice vinegar in a small pot, stirring until the sugar has dissolved. Allow to cool slightly, then stir in the ginger.

5.
Silken Tofu with Bonito Flakes preparation step 5

Layer tofu with cottage cheese. Sprinkle with shiso sprouts, basil and mint. Top with bonito flakes and sesame seeds, drizzle with the warm sauce and serve.