Tofu and Lentil Bowl

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Tofu and Lentil Bowl
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Health Score:
96 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 45 min.
Ready in
Calories:
480
calories
Calories

Healthy, because

Even smarter

Nutritional values

Tofu is a great meat substitute for vegetarians. It is full of protein and it is filling, making it a great way for those who don't eat meat to get enough protein in their diets. 

If you are not vegeratian, you can always just use chicken. You can also add more vegetables if you want more nutrients and variety. 

1 serving contains
(Percentage of daily recommendation)
Calorie480 cal.(23 %)
Protein43 g(44 %)
Fat22 g(19 %)
Carbohydrates26 g(17 %)
Sugar added0 g(0 %)
Roughage11.3 g(38 %)
Vitamin A0.1 mg(13 %)
Vitamin D0 μg(0 %)
Vitamin E22.8 mg(190 %)
Vitamin K96.4 μg(161 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.3 mg(27 %)
Niacin10.9 mg(91 %)
Vitamin B₆0.4 mg(29 %)
Folate150 μg(50 %)
Pantothenic acid1 mg(17 %)
Biotin11.2 μg(25 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C24 mg(25 %)
Potassium850 mg(21 %)
Calcium425 mg(43 %)
Magnesium226 mg(75 %)
Iron10 mg(67 %)
Iodine14 μg(7 %)
Zinc4.6 mg(58 %)
Saturated fatty acids3.5 g
Uric acid70 mg
Cholesterol0 mg
Complete sugar3 g

Ingredients

for
4
Ingredients
3.333 cups Tofu (cut into thin strips)
4 Tbsps olive oil
1 ¾ cups Lentils
2 cups vegetable stock (approx.)
4 Tomatoes
juiced and zested, untreated Limes (from one lime)
1 bunch chopped mint
salt
freshly ground peppers
How healthy are the main ingredients?
TofuLentilolive oilmintTomatoLime

Preparation steps

1.
Put the vegetable stock into a pan and bring to the boil. Add the lentils, cover and simmer gently for 10-15 minutes. The liquid should be absorbed - add a little more stock or take some away if necessary. Then leave to cool slightly, uncovered.
2.
Wash, core and dice the tomatoes. Put into a bowl with the chopped mint and mix. Mix in 2 tbsp olive oil, the lime juice and zest and the lentils and season to taste with salt and pepper.
3.
Heat the rest of the oil and fry the tofu on both sides until golden brown. Season with salt and pepper and serve on the lentils.

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