Soya Burger with Peanuts
(0 votes)
(0 votes)
Difficulty:
easy
Difficulty
Preparation:
45 min.
Preparation
ready in 2 h.
Ready in
Calories:
480
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 480 kcal | (23 %) | ||
| Protein | 37.91 g | (39 %) | ||
| Fat | 22.46 g | (19 %) | ||
| Carbohydrates | 37.66 g | (25 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.77 g | (16 %) |
more nutritional values
| Vitamin A | 431.51 mg | (53,939 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 2.74 mg | (23 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 5.45 mg | (45 %) | ||
| Vitamin B₆ | 0.26 mg | (19 %) | ||
| Folate | 72.77 μg | (24 %) | ||
| Pantothenic acid | 0.6 mg | (10 %) | ||
| Biotin | 16.66 μg | (37 %) | ||
| Vitamin B₁₂ | 0.01 μg | (0 %) | ||
| Vitamin C | 16.9 mg | (18 %) | ||
| Potassium | 420.41 mg | (11 %) | ||
| Calcium | 105.62 mg | (11 %) | ||
| Magnesium | 67.45 mg | (22 %) | ||
| Iron | 3.83 mg | (26 %) | ||
| Iodine | 0.75 μg | (0 %) | ||
| Zinc | 0.91 mg | (11 %) | ||
| Saturated fatty acids | 4.2 g | |||
| Cholesterol | 7.63 mg |
Author of this recipe:
EAT SMARTER
all recipes of this authorIngredients
for
4
- Ingredients
- 4 tablespoons
- 2 tablespoons
- 1 tablespoon
- 2 cups
Smoked tofu (cut into 4 squares)
- 1 tablespoon
- 1
- ½ teaspoon
- 4 tablespoons
chopped, slated Peanuts
- 4 tablespoons
smooth Peanut butter
- 4 tablespoons
- 1
carrot (julienned)
- 1
Leek (green tops)
- 1
Parsnip (julienned)
- ½ bunch
parsley (roughly chopped)
- freshly ground peppers
Preparation steps
1.
Mix the soy sauce, Tabasco and ketchup and brush the tofu with the mixture. Leave to marinate for at least 1 hour.
2.
Melt the butter in a pan and sweat the onion until translucent. Sprinkle with curry powder, add the peanuts and cook briefly. Then add the peanut butter and vegetable stock and stir to a creamy consistency. Season to taste and leave to cool.
3.
Toast the hamburger buns in a toaster or under the grill. Dry the tofu slices. Heat the oil in a nonstick frying pan and fry the tofu slices on both sides until golden brown. Cover and keep warm.
4.
Blanch all the julienned vegetables in boiling, salted water: the carrots and parsnips for about 3 minutes, the leeks for 1 minute. Take out of the pan and drain.
5.
Place one slice of tofu on one half of each hamburger bun, add blanched vegetables and parsley and a little of the peanut sauce. Put the other half of the bun on top and serve immediately.
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