Stir Fried Tofu and Vegetables

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Stir Fried Tofu and Vegetables
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Health Score:
89 / 100
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 35 min.
Ready in
Calories:
541
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie541 cal.(26 %)
Protein23 g(23 %)
Fat22 g(19 %)
Carbohydrates61 g(41 %)
Sugar added0 g(0 %)
Roughage9.5 g(32 %)
Vitamin A0.2 mg(25 %)
Vitamin D0 μg(0 %)
Vitamin E14.5 mg(121 %)
Vitamin K49 μg(82 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.3 mg(27 %)
Niacin7.9 mg(66 %)
Vitamin B₆0.7 mg(50 %)
Folate158 μg(53 %)
Pantothenic acid1.2 mg(20 %)
Biotin13.2 μg(29 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C256 mg(269 %)
Potassium800 mg(20 %)
Calcium213 mg(21 %)
Magnesium135 mg(45 %)
Iron4.8 mg(32 %)
Iodine14 μg(7 %)
Zinc2 mg(25 %)
Saturated fatty acids4.7 g
Uric acid155 mg
Cholesterol3 mg
Complete sugar9 g

Ingredients

for
4
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
How healthy are the main ingredients?
TofuBasmati riceSnow peasaltonionZucchini

Preparation steps

1.

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.

2.

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.

3.

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.

4.

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.