Tofu and Mixed Vegetable Stir-Fry

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Tofu and Mixed Vegetable Stir-Fry

Tofu and Mixed Vegetable Stir-Fry - Delicious Asian meal with tofu.

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Difficulty:
easy
Difficulty
Preparation:
45 min.
Preparation
Calories:
350
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie350 kcal(17 %)
Protein30 g(31 %)
Fat18 g(16 %)
Carbohydrates18 g(12 %)
Sugar added0 g(0 %)
Roughage10.8 g(36 %)
Vitamin A0.3 mg(38 %)
Vitamin D0 μg(0 %)
Vitamin E16.5 mg(138 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.4 mg(36 %)
Niacin11.8 mg(98 %)
Vitamin B₆0.7 mg(50 %)
Folate222 μg(74 %)
Pantothenic acid1.6 mg(27 %)
Biotin11.2 μg(25 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C146 mg(154 %)
Potassium858 mg(21 %)
Calcium320 mg(32 %)
Magnesium167 mg(56 %)
Iron6.7 mg(45 %)
Iodine13 μg(7 %)
Zinc3.4 mg(43 %)
Saturated fatty acids3.1 g
Uric acid143 mg
Cholesterol0 mg
Author of this recipe:

Ingredients

for
4
Ingredients
500 grams
1
200 grams
150 grams
250 grams
Chinese or Green cabbage
2
bunch
2 tablespoons
2 tablespoons
unsalted Peanuts (about 30 g)
3 tablespoons
light Soy sauce

Preparation steps

1.

Cut the tofu into bite-size cubes. Rinse and trim the zucchini, cut in half lengthwise, remove the seeds and cut into thin slices.

2.

Rinse the mung bean sprouts with hot water and drain. Rinse, trim and blanch the snow peas for 2 minutes in boiling salted water. Cool in an ice water bath and drain well.

3.

Rinse the cabbage, trim and cut into bite-size pieces. Rinse the peppers, cut in half, remove the seeds and cut into narrow strips. Rinse the cilantro, shake dry and pluck off the leaves.

4.

Heat the peanut oil in a wok. Fry the peanuts until golden brown on medium heat. Remove from the wok and set aside. Put the tofu cubes in the wok, sauté until golden brown and season with salt and pepper. Remove from the wok.

5.

Place the vegetables in the wok. Fry for 5-7 minutes. Add the tofu and peanuts and season with soy sauce and pepper.

6.

To serve, arrange the tofu and vegetables in 4 bowls and sprinkle with cilantro.