Smoked Tofu Salad with Anchovy Dressing

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Smoked Tofu Salad with Anchovy Dressing

Smoked tofu salad with anchovy dressing - The perfect choice for those who want a salad without chicken breast.

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Health Score:
9,1 / 10
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
360
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie360 kcal(17 %)
Protein21 g(21 %)
Fat25 g(22 %)
Carbohydrates13 g(9 %)
Sugar added0 g(0 %)
Roughage4.8 g(16 %)
Vitamin A0.4 mg(50 %)
Vitamin D0.5 μg(3 %)
Vitamin E18 mg(150 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.2 mg(18 %)
Niacin7 mg(58 %)
Vitamin B₆0.4 mg(29 %)
Folate116 μg(39 %)
Pantothenic acid0.5 mg(8 %)
Biotin15.7 μg(35 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C52 mg(55 %)
Potassium784 mg(20 %)
Calcium231 mg(23 %)
Magnesium144 mg(48 %)
Iron4.6 mg(31 %)
Iodine10 μg(5 %)
Zinc2.5 mg(31 %)
Saturated fatty acids5 g
Uric acid33 mg
Cholesterol9 mg

Ingredients

for
4
Ingredients
3 bunches parsley (60 grams)
1 garlic
2 Anchovy fillet
1 teaspoon Caper (5 grams, from a jar)
1 tablespoon lemon juice
2 tablespoons Crème fraiche (40 grams)
5 tablespoons olive oil
salt
peppers
1 Lettuce
6 tomatoes
350 grams Smoked tofu
4 tablespoons Sunflower seed (60 grams)
How healthy are the main ingredients?
parsleygarlicolive oilsalttomatoSunflower seed

Preparation steps

1.

Rinse parsley and shake dry. Peel garlic. Place both in a blender with anchovies, capers, lemon juice, crème fraîche and 3 tablespoons olive oil. Season with salt and pepper and puree.

2.

Trim the lettuce, rinse, spin dry and arrange on 4 plates.

3.

Rinse tomatoes and cut into wedges. Cut tofu into slices.

4.

Heat the remaining oil in a pan. Add tofu and fry over medium heat until golden brown on both sides, about 3 minutes.

5.

Top salad with tofu and tomatoes. Season with salt and pepper, sprinkle with sunflower seeds and drizzle each plate with 1/4 of the dressing.