Plant-based Protein
Smoked Tofu with Mushrooms and Broccoli
(1 vote)
(1 vote)
Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
Calories:
900
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 900 kcal | (43 %) | ||
| Protein | 69.88 g | (71 %) | ||
| Fat | 26.9 g | (23 %) | ||
| Carbohydrates | 106.71 g | (71 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 12.68 g | (42 %) |
more nutritional values
| Vitamin A | 70.7 mg | (8,838 %) | ||
| Vitamin D | 2.59 μg | (13 %) | ||
| Vitamin E | 0.05 mg | (0 %) | ||
| Vitamin B₁ | 0.56 mg | (56 %) | ||
| Vitamin B₂ | 1.46 mg | (133 %) | ||
| Niacin | 23.32 mg | (194 %) | ||
| Vitamin B₆ | 0.66 mg | (47 %) | ||
| Folate | 232.01 μg | (77 %) | ||
| Pantothenic acid | 5.45 mg | (91 %) | ||
| Biotin | 1.31 μg | (3 %) | ||
| Vitamin B₁₂ | 0.06 μg | (2 %) | ||
| Vitamin C | 123 mg | (129 %) | ||
| Potassium | 2,010.08 mg | (50 %) | ||
| Calcium | 153.82 mg | (15 %) | ||
| Magnesium | 101.11 mg | (34 %) | ||
| Iron | 10.03 mg | (67 %) | ||
| Iodine | 0.75 μg | (0 %) | ||
| Zinc | 3.41 mg | (43 %) | ||
| Saturated fatty acids | 2.31 g | |||
| Cholesterol | 0 mg |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- For the seaweed rice
- 1 ¼ cups Basmati rice
- 1 tablespoon Dried seaweed sheet (from Asian supermarket)
- For the tofu and vegetables
- 3.333 cups Smoked tofu
- 2 tablespoons soy sauce
- 4 cups Broccoli (prepared into florets)
- 2 ½ cups Oyster mushrooms
- 1 large onion
- 1 clove garlic
- 4 tablespoons soybean oil
- ⅞ cup vegetable stock
- 3 tablespoons Oyster sauce
- five spice powder
- ½ red chile pepper (finely chopped)
Preparation steps
1.
Cook the rice according to the package instructions, mixing in the seaweed a few minutes before the end of cooking time. Cover and keep warm until time to serve.
2.
While the rice is cooking prepare the tofu and vegetables: dice the tofu and marinate in soy sauce.
3.
Prepare the vegetables: Blanch the broccoli in boiling, salted water for 1-2 minutes, then drain, refresh in cold water and drain well. Clean the mushrooms and cut into bite-sized pieces.
4.
Place the diced tofu on aluminium foil, preheat the grill and grill the diced tofu on the second shelf down for 10-12 minutes.
5.
Meanwhile peel and finely chop the onion and garlic. Heat the oil in a wok and fry the chopped onion and garlic. Add the mushrooms and broccoli and stir-fry, then add the chilli and stir-fry briefly. Add the five-spice powder, soy sauce and oyster sauce. Finally stir in the vegetable stock and boil until reduced slightly.
6.
Serve the seaweed rice onto warmed plates, add vegetables and tofu and serve.
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