EatSmarter exclusive recipe

Tofu and Cucumber Salad

with Sweet and Sour Pesto
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Tofu and Cucumber Salad

Tofu and Cucumber Salad - Exotic flavors of the world: Ginger and chile pepper pesto with cashews and tart tamarind

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Health Score:
9,4 / 10
Difficulty:
moderate
Difficulty
Preparation:
45 min.
Preparation
Calories:
325
calories
Calories

Healthy, because

Even smarter

Nutritional values

Colourful vegetables, accompanied by tofu and the spicy nut paste - a potpourri of vitamins and minerals is served up: folic acid, vitamin B6, vitamin E, beta-carotene make up 30 percent of our daily requirements, niacin 50 percent and vitamin C even 80 percent; zinc, magnesium and potassium each make up 30 percent.

Instead of cucumber, try zucchini in a salad; it has a unique aroma, which harmonizes well with the other ingredients and goes well with pesto.

1 serving contains
(Percentage of daily recommendation)
Calorie325 kcal(15 %)
Protein16 g(16 %)
Fat21 g(18 %)
Carbohydrates17 g(11 %)
Sugar added4 g(16 %)
Roughage7.5 g(25 %)
Vitamin A0.2 mg(25 %)
Vitamin D0 μg(0 %)
Vitamin E4.2 mg(35 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.2 mg(18 %)
Niacin6.1 mg(51 %)
Vitamin B₆0.4 mg(29 %)
Folate127 μg(42 %)
Pantothenic acid1.1 mg(18 %)
Biotin11.7 μg(26 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C84 mg(88 %)
Potassium741 mg(19 %)
Calcium152 mg(15 %)
Magnesium102 mg(34 %)
Iron4.1 mg(27 %)
Iodine8 μg(4 %)
Zinc2.4 mg(30 %)
Saturated fatty acids2.8 g
Uric acid124 mg
Cholesterol0 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
Ingredients
5 ounces Sprout (preferably bean sprouts)
5 ounces Snow peas
salt
1 Cucumber
1 red Bell pepper (200 grams)
2 red onions
3 tablespoons Cashews
4 sprigs Thai basil
1 piece ginger (about 12 grams)
3 shallots
2 red chile peppers
1 tablespoon Palm sugar
2 tablespoons soy sauce
2 tablespoons Tamarind paste
peppers
4 tablespoons vegetable oil
9 ounces sliceable Tofu
How healthy are the main ingredients?
TofuSnow peaCashewgingersoy saucesalt
Preparation

Kitchen utensils

1 Sieve, 1 Cutting board, 1 Small knife, 1 Pot, 1 Teaspoon, 1 Bowl, 1 Small skillet, 1 Wooden spoon, 1 Large knife, 1 Mortar, 1 Slotted spoon, 1 Paper towel, 1 Skillet

Preparation steps

1.
Tofu and Cucumber Salad preparation step 1

Rinse sprouts and drain in a sieve.

2.
Tofu and Cucumber Salad preparation step 2

Trim snow peas, rinse, cut lengthwise into thin strips and briefly dip in boiling salted water. Place in a colander, rinse in cold water and drain.

3.
Tofu and Cucumber Salad preparation step 3

Rinse cucumber, pat dry and cut in half lengthwise. Remove seeds with a spoon and cut the cucumber into very thin slices.

4.
Tofu and Cucumber Salad preparation step 4

Halve bell pepper, remove seeds, rinse and cut into narrow strips.

5.
Tofu and Cucumber Salad preparation step 5

Peel onions, halve and slice into thin strips. Mix with sprouts, snow peas, cucumber and bell pepper in a bowl.

6.
Tofu and Cucumber Salad preparation step 6

Toast cashews in a dry frying pan over medium heat until golden brown. Allow to cool slightly. Meanwhile, rinse basil, shake dry and pluck the leaves. Coarsely chop the cashews.

7.
Tofu and Cucumber Salad preparation step 7

Peel ginger and shallots and finely chop. Rinse chile peppers, cut in half lengthwise, remove seeds and chop finely. Crush ginger, shallots and chile peppers in a mortar.

8.
Tofu and Cucumber Salad preparation step 8

Add cashews and crush. Add palm sugar and grind everything to a fine paste. Stir in soy sauce, tamarind paste and 3 tablespoons of warm water and mix well. Season the pesto with salt and pepper.

9.
Tofu and Cucumber Salad preparation step 9

Heat oil in a pan. Pat dry tofu and fry until golden brown, 4-5 minutes. Drain on paper towels and cut into 1 cm (approximately 1/2-inch) thick slices. Toss with vegetables and basil, drizzle with the pesto and serve.