Tofu and Mixed Vegetable Stir-Fry
Tofu is ideal for vegetarians and vegans: it provides a good portion of vegetable protein, which we need to maintain our muscles and as building blocks for our cells. In addition, tofu contains a lot of iron, which promotes blood formation. Vegetable iron can be better absorbed through the simultaneous consumption of vitamin C. Red Paptika is a real vitamin C bomb and therefore the combination in this recipe is perfect.
You can replace the peanuts with cashews. These are rich in calcium and phosphate, an excellent combination for strong bones and teeth. If you want it spicy, you can fry a chilli pepper (clean, wash and cut into rings beforehand) together with the vegetables. If you want to add a filling side dish to the dish, natural basmati rice is suitable.
(Percentage of daily recommendation)
| Calorie | 350 cal. | (17 %) | ||
| Protein | 30 g | (31 %) | ||
| Fat | 18 g | (16 %) | ||
| Carbohydrates | 18 g | (12 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 10.8 g | (36 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 16.5 mg | (138 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 11.8 mg | (98 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 222 μg | (74 %) | ||
| Pantothenic acid | 1.6 mg | (27 %) | ||
| Biotin | 11.2 μg | (25 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 146 mg | (154 %) | ||
| Potassium | 858 mg | (21 %) | ||
| Calcium | 320 mg | (32 %) | ||
| Magnesium | 167 mg | (56 %) | ||
| Iron | 6.7 mg | (45 %) | ||
| Iodine | 13 μg | (7 %) | ||
| Zinc | 3.4 mg | (43 %) | ||
| Saturated fatty acids | 3.1 g | |||
| Uric acid | 143 mg | |||
| Cholesterol | 0 mg |
Ingredients
- Ingredients
- 500 grams Smoked tofu
- 1 Zucchini
- 200 grams Mung bean sprouts
- 150 grams Snow peas
- salt
- 250 grams Chinese or Green cabbage
- 2 red Bell pepper
- cilantro
- 2 Tbsps Peanut oil
- 2 Tbsps unsalted Peanuts (about 30 g)
- peppers
- 3 Tbsps light soy sauce
Preparation steps
Cut the tofu into bite-size cubes. Rinse and trim the zucchini, cut in half lengthwise, remove the seeds and cut into thin slices.
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.
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.
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.
Place the vegetables in the wok. Fry for 5-7 minutes. Add the tofu and peanuts and season with soy sauce and pepper.
To serve, arrange the tofu and vegetables in 4 bowls and sprinkle with cilantro.