Tofu and Cucumber Salad
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.
(Percentage of daily recommendation)
| Calorie | 325 cal. | (15 %) | ||
| Protein | 16 g | (16 %) | ||
| Fat | 21 g | (18 %) | ||
| Carbohydrates | 17 g | (11 %) | ||
| Sugar added | 4 g | (16 %) | ||
| Roughage | 7.5 g | (25 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 4.2 mg | (35 %) | ||
| Vitamin K | 35.8 μg | (60 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 6.1 mg | (51 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 127 μg | (42 %) | ||
| Pantothenic acid | 1.1 mg | (18 %) | ||
| Biotin | 11.7 μg | (26 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 84 mg | (88 %) | ||
| Potassium | 741 mg | (19 %) | ||
| Calcium | 152 mg | (15 %) | ||
| Magnesium | 102 mg | (34 %) | ||
| Iron | 4.1 mg | (27 %) | ||
| Iodine | 8 μg | (4 %) | ||
| Zinc | 2.4 mg | (30 %) | ||
| Saturated fatty acids | 2.8 g | |||
| Uric acid | 124 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 16 g |
Ingredients
- Ingredients
- 5 ozs Sprout (preferably bean sprouts)
- 5 ozs Snow peas
- salt
- 1 Cucumber
- 1 red Bell pepper (200 grams)
- 2 red onions
- 3 Tbsps Cashews
- 4 sprigs Thai basil
- 1 pc ginger (about 12 grams)
- 3 shallots
- 2 red chili peppers
- 1 Tbsp Palm sugar
- 2 Tbsps soy sauce
- 2 Tbsps Tamarind paste
- peppers
- 4 Tbsps vegetable oil
- 9 ozs sliceable Tofu
Preparation steps
Rinse sprouts and drain in a sieve.
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.
Rinse cucumber, pat dry and cut in half lengthwise. Remove seeds with a spoon and cut the cucumber into very thin slices.
Halve bell pepper, remove seeds, rinse and cut into narrow strips.
Peel onions, halve and slice into thin strips. Mix with sprouts, snow peas, cucumber and bell pepper in a bowl.
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.
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.
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.
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.