Steamed Vegetables and Tofu
Nutritional values
(Percentage of daily recommendation)
| Calorie | 493 cal. | (23 %) | ||
| Protein | 38 g | (39 %) | ||
| Fat | 23 g | (20 %) | ||
| Carbohydrates | 30 g | (20 %) | ||
| Sugar added | 3 g | (12 %) | ||
| Roughage | 21.9 g | (73 %) |
| Vitamin A | 2.3 mg | (288 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 19.4 mg | (162 %) | ||
| Vitamin K | 733.8 μg | (1,223 %) | ||
| Vitamin B₁ | 0.6 mg | (60 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 13.4 mg | (112 %) | ||
| Vitamin B₆ | 1.3 mg | (93 %) | ||
| Folate | 632 μg | (211 %) | ||
| Pantothenic acid | 2.2 mg | (37 %) | ||
| Biotin | 15.8 μg | (35 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 221 mg | (233 %) | ||
| Potassium | 2,021 mg | (51 %) | ||
| Calcium | 657 mg | (66 %) | ||
| Magnesium | 253 mg | (84 %) | ||
| Iron | 11.2 mg | (75 %) | ||
| Iodine | 17 μg | (9 %) | ||
| Zinc | 6.1 mg | (76 %) | ||
| Saturated fatty acids | 4 g | |||
| Uric acid | 227 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 20 g |
Ingredients
- Ingredients
- 4 carrots
- 8 Bok Choy
- 20 grams ginger
- 100 milliliters Vegetable broth
- 2 Tbsps Sweet chili sauce
- 2 Tbsps Rice wine
- 1 Lime (juice)
- 1 shallot
- 4 Tbsps soybean oil
- 80 milliliters Teriyaki sauce
- 600 grams Tofu
- 3 Tbsps Chickpea flour
Preparation steps
Peel the carrots and quarter lengthwise. Rinse the bok choy, halve and place in a steamer. Peel the ginger and dice finely. Distribute over the bok choy and steam for 5-6 minutes in a closed pot.
Heat the vegetable broth and stir in chile sauce, rice wine and lime juice. Place the finished bok choy in a bowl, drizzle with the broth, cover and let rest.
Peel the shallot, chop finely and sauté in 1 tablespoon hot oil. Deglaze with the teriyaki sauce and let simmer a little, then remove from heat.
Cut the tofu into slices and coat in chickpea flour. Heat 1 tablespoon oil in a wok and cook the carrots 3-4 minutes at medium temperature to a slight bite. Remove and add the bok choy. Heat remaining oil in wok and cook the tofu on both sides until light brown. Arrange on the vegetables and serve drizzled with teriyaki sauce.
