Stir Fried Tofu and Vegetables
Nutritional values
(Percentage of daily recommendation)
| Calorie | 541 cal. | (26 %) | ||
| Protein | 23 g | (23 %) | ||
| Fat | 22 g | (19 %) | ||
| Carbohydrates | 61 g | (41 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 9.5 g | (32 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 14.5 mg | (121 %) | ||
| Vitamin K | 49 μg | (82 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 7.9 mg | (66 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 158 μg | (53 %) | ||
| Pantothenic acid | 1.2 mg | (20 %) | ||
| Biotin | 13.2 μg | (29 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 256 mg | (269 %) | ||
| Potassium | 800 mg | (20 %) | ||
| Calcium | 213 mg | (21 %) | ||
| Magnesium | 135 mg | (45 %) | ||
| Iron | 4.8 mg | (32 %) | ||
| Iodine | 14 μg | (7 %) | ||
| Zinc | 2 mg | (25 %) | ||
| Saturated fatty acids | 4.7 g | |||
| Uric acid | 155 mg | |||
| Cholesterol | 3 mg | |||
| Complete sugar | 9 g |
Ingredients
- For the rice
- 250 grams Basmati rice
- 1 l warm water
- 1 pinch salt
- 1 tsp butter
- For the vegetables
- 150 grams Snow peas
- 1 onion
- 2 red Bell pepper
- 2 green Bell pepper
- 1 Zucchini
- 300 grams Tofu
- Peanut oil (for frying)
- salt
- peppers
- soy sauce
- 1 sprig fresh cilantro
Preparation steps
For the rice, pour the rice, water, and salt into a saucepan, bring to a boil and simmer for about 8 minutes, then drain. Meanwhile, in a saucepan, melt the butter, add the rice cook for 5 minutes. Keep warm.
For the vegetables, bring some water to a boil. Trim the snow peas and blanch in boiling water for 1-2 minutes until al dente, rinse in cold water and drain.
Peel the onion and chop finely. Rinse and trim the peppers and zucchini and cut into 1 cm (approximately 1/2 inch) cubes along with the tofu.
Heat a little oil in a wok and fry the onions until translucent and move to the edge of the pan. Next add the peppers and zucchini, brown slightly and slide to the edge. Fry the tofu cubes until golden brown, add the snow peas and mix everything together carefully. Season with salt, pepper, and soy sauce. Serve the vegetables with the rice and garnish with fresh cilantro.
