Swiss Chard and Tofu Rice Bowl

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Swiss Chard and Tofu Rice Bowl
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Health Score:
96 / 100
Difficulty:
moderate
Difficulty
Preparation:
40 min.
Preparation
Calories:
304
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie304 cal.(14 %)
Protein14 g(14 %)
Fat15 g(13 %)
Carbohydrates28 g(19 %)
Sugar added0 g(0 %)
Roughage5.1 g(17 %)
Vitamin A0.5 mg(63 %)
Vitamin D0 μg(0 %)
Vitamin E7.9 mg(66 %)
Vitamin K27.8 μg(46 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.2 mg(18 %)
Niacin5.8 mg(48 %)
Vitamin B₆0.3 mg(21 %)
Folate66 μg(22 %)
Pantothenic acid0.9 mg(15 %)
Biotin10.7 μg(24 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C39 mg(41 %)
Potassium659 mg(16 %)
Calcium196 mg(20 %)
Magnesium153 mg(51 %)
Iron5.2 mg(35 %)
Iodine6 μg(3 %)
Zinc1.9 mg(24 %)
Saturated fatty acids2.3 g
Uric acid110 mg
Cholesterol0 mg
Complete sugar4 g

Ingredients

for
4
Ingredients
120 grams Brown rice
salt
1 bunch Swiss chard
2 onions
4 Tbsps olive oil
200 grams organic Tofu
2 Tomatoes
4 Tbsps Fish sauce
4 Tbsps soy sauce
cayenne pepper
How healthy are the main ingredients?
Tofuolive oilsoy saucesaltonionTomato

Preparation steps

1.

Cook rice in salted water according to package directions. Rinse swiss chard and cut into strips. Blanch in salted water for 1–2 minutes. Drain, rinse with cold water and drain well.

2.

Peel onions and dice. Heat oil in a large non-stick pan and saute onions until golden. Cut tofu into cubes. Add tofu together with chard into pan and cook for about 5 minutes. Rinse tomatoes and cut into wedges. Mix rice and tomatoes with chard and season with fish sauce, soy sauce and cayenne pepper. Cook over low heat for a few minutes, turning occasionally. Season with salt and serve.