Smoked Tofu and Vegetable Stir Fry

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Smoked Tofu and Vegetable Stir Fry
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Health Score:
98 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 45 min.
Ready in
Calories:
275
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie275 cal.(13 %)
Protein25 g(26 %)
Fat13 g(11 %)
Carbohydrates14 g(9 %)
Sugar added0 g(0 %)
Roughage7.4 g(25 %)
Vitamin A0.2 mg(25 %)
Vitamin D0.2 μg(1 %)
Vitamin E16.2 mg(135 %)
Vitamin K50.5 μg(84 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.3 mg(27 %)
Niacin8.4 mg(70 %)
Vitamin B₆0.5 mg(36 %)
Folate113 μg(38 %)
Pantothenic acid1 mg(17 %)
Biotin11.1 μg(25 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C142 mg(149 %)
Potassium703 mg(18 %)
Calcium274 mg(27 %)
Magnesium143 mg(48 %)
Iron6 mg(40 %)
Iodine14 μg(7 %)
Zinc2.5 mg(31 %)
Saturated fatty acids2.1 g
Uric acid115 mg
Cholesterol0 mg
Complete sugar7 g

Ingredients

for
4
Ingredients
50 grams Wood Ear Mushrooms
200 grams Snow peas
salt
2 Red Bell pepper
1 Zucchini
1 garlic clove
1 ½ centimeters fresh ginger
2 Tbsps soybean oil
500 grams smoked Tofu
2 Tbsps dark soy sauce
1 Tbsp Oyster sauce
freshly ground peppers
How healthy are the main ingredients?
TofuSnow peasoybean oilsoy saucegingersalt

Preparation steps

1.

Rinse the mushrooms and trim stems. Rinse the snow peas, snip the ends and blanch in boiling salted water for 1 minute. Rinse under cold water and drain.

2.

Rinse the peppers, cut in half, remove seeds and cut into cubes. Rinse the zucchini and cut into small pieces.

3.

Peel and finely chop the garlic and ginger, then fry in a wok with hot oil. Cut the tofu into 1.5 cm (approximately 1/2 inch) cubes. Add the vegetables to the wok and stir over medium heat.

4.

Season with the soy sauce, oyster sauce and pepper, and serve with rice if desired. 

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