Stir-Fried Tofu and Mushrooms
Stir-Fried Tofu and Mushrooms - Asian-inspired dish: Great for a buffet
Healthy, because
Even smarter
Nutritional values
Here, all the advantages of Asian cuisine are combined in an exemplary way: little fat and calories, lots of nutrients and fibre plus a crunchy, spicy taste ensure a culinary pleasure without regrets.
The cleverly packaged vegetables are suitable as a snack, as an appetizer or with rice as a low-calorie vegetarian main course. By the way: If you like, you can also replace the dried mushrooms with fresh shiitake.
(Percentage of daily recommendation)
| Calorie | 132 cal. | (6 %) | ||
| Protein | 8 g | (8 %) | ||
| Fat | 6 g | (5 %) | ||
| Carbohydrates | 10 g | (7 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 4.5 g | (15 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0.3 μg | (2 %) | ||
| Vitamin E | 2.4 mg | (20 %) | ||
| Vitamin K | 85.9 μg | (143 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 2.6 mg | (22 %) | ||
| Vitamin B₆ | 0.2 mg | (14 %) | ||
| Folate | 87 μg | (29 %) | ||
| Pantothenic acid | 0.6 mg | (10 %) | ||
| Biotin | 7.4 μg | (16 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 27 mg | (28 %) | ||
| Potassium | 433 mg | (11 %) | ||
| Calcium | 136 mg | (14 %) | ||
| Magnesium | 46 mg | (15 %) | ||
| Iron | 2.2 mg | (15 %) | ||
| Iodine | 8 μg | (4 %) | ||
| Zinc | 0.8 mg | (10 %) | ||
| Saturated fatty acids | 0.8 g | |||
| Uric acid | 64 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 7 g |
Ingredients
- Ingredients
- 6 dried shiitake mushrooms (about 10 grams)
- 8 sheets Iceberg lettuce (about 120 grams)
- 3 scallions
- 2 garlic cloves
- 1 pc fresh ginger (about 30 grams)
- 2 shallots
- 1 pc Green cabbage (300 grams)
- ½ bunch cilantro
- 4 ozs smoked Tofu
- 3 Tbsps soy sauce
- 2 Tbsps Hoisin sauce
- ½ tsp brown sugar
- ½ tsp sesame oil
- 1 tsp cornstarch
- 1 Tbsp Canola oil
Kitchen utensils
Preparation steps
Soak mushrooms in 100 ml (approximately 1/4 cup) of hot water and for 10 minutes. Rinse and spin dry the lettuce leaves. Rinse scallions, trim and cut into thin rings.
Peel the garlic and crush with the flat side of a knife. Peel ginger root and finely grate. Peel shallots and chop finely.
Trim cabbage, rinse, remove the stalk and cut into narrow strips.
Drain the mushrooms in a sieve and collect the soaking water in a small bowl. Remove mushroom stems and finely chop the mushroom caps.
Rinse cilantro, shake dry and finely chop stalks and leaves separately.
Cut tofu into small cubes.
Mix soy sauce and hoisin sauce in a small bowl with 4 tablespoons mushroom water, sugar and sesame oil. Mix cornstarch in a little cold water and mix into the sauce.
Heat the wok, add canola oil and swirl to coat. Add shallots, garlic, ginger and cilantro stalks and fry while stirring for 1 minute.
Add tofu and stir for 1 minute. Add mushrooms and cabbage and cook 2-3 minutes stirring constantly.
Add sauce mixture and bring to a boil. Add chopped cilantro leaves and stir. Spread the mixture on lettuce leaves. Sprinkle with scallions and serve.
