Stir-fried Vegetables with Tofu
Nutritional values
(Percentage of daily recommendation)
| Calorie | 291 cal. | (14 %) | ||
| Protein | 26 g | (27 %) | ||
| Fat | 15 g | (13 %) | ||
| Carbohydrates | 12 g | (8 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 7.8 g | (26 %) |
| Vitamin A | 1 mg | (125 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 15.5 mg | (129 %) | ||
| Vitamin K | 151.1 μg | (252 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 7.1 mg | (59 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 85 μg | (28 %) | ||
| Pantothenic acid | 1.2 mg | (20 %) | ||
| Biotin | 8 μg | (18 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 93 mg | (98 %) | ||
| Potassium | 802 mg | (20 %) | ||
| Calcium | 345 mg | (35 %) | ||
| Magnesium | 133 mg | (44 %) | ||
| Iron | 5 mg | (33 %) | ||
| Iodine | 20 μg | (10 %) | ||
| Zinc | 2.7 mg | (34 %) | ||
| Saturated fatty acids | 2.8 g | |||
| Uric acid | 109 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 8 g |
Ingredients
- Ingredients
- 500 grams Tofu
- 1 garlic clove
- 1 tsp freshly grated ginger
- 3 Tbsps Peanut oil
- 2 Tbsps Hoisin sauce
- 3 Tbsps soy sauce
- 250 grams Broccoli
- 250 grams Savoy cabbage
- 2 stalks Celery
- 2 carrots
- 1 tsp Curry powder
- peppers
Preparation steps
Cut the tofu into bite-sized pieces. Peel garlic and chop finely. Stir garlic into the ginger, add 1-2 tablespoons oil, 1-2 tablespoons hoisin sauce and 2-3 tablespoons soy sauce and mix in the tofu. Cover and let marinate for about 30 minutes in the refrigerator.
Meanwhile, rinse the broccoli. Rinse the cabbage, trim and cut into strips. Rinse celery, trim and slice. Peel carrot and slice.
Remove the tofu from the marinade and drain. Stir-fry tofu in 1 tablespoon oil until golden brown in a wok and remove. Stir-fry cabbage with broccoli in the remaining oil for 1-2 minutes. Add curry powder, mix well and pour in a little water and the marinade. Cook briefly, then add celery and carrots and cook until al dente, 2-3 minutes. Stir in the tofu and season with soy sauce, hoisin sauce and pepper.
Serve on rice, if desired.
