Tofu and Mushroom Skewers
(0 votes)
(0 votes)
Health Score:
88 / 100
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
ready in 45 min.
Ready in
Calories:
209
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 209 cal. | (10 %) | ||
| Protein | 17 g | (17 %) | ||
| Fat | 13 g | (11 %) | ||
| Carbohydrates | 4 g | (3 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3 g | (10 %) |
more nutritional values
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 1.5 μg | (8 %) | ||
| Vitamin E | 9.8 mg | (82 %) | ||
| Vitamin K | 46.3 μg | (77 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 7.6 mg | (63 %) | ||
| Vitamin B₆ | 0.1 mg | (7 %) | ||
| Folate | 44 μg | (15 %) | ||
| Pantothenic acid | 1.7 mg | (28 %) | ||
| Biotin | 14.1 μg | (31 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 18 mg | (19 %) | ||
| Potassium | 465 mg | (12 %) | ||
| Calcium | 179 mg | (18 %) | ||
| Magnesium | 85 mg | (28 %) | ||
| Iron | 3.6 mg | (24 %) | ||
| Iodine | 19 μg | (10 %) | ||
| Zinc | 1.8 mg | (23 %) | ||
| Saturated fatty acids | 2.1 g | |||
| Uric acid | 52 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 2 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 350 grams Tofu
- 300 grams fresh button Mushroom
- 2 organic Limes
- 3 Tbsps soybean oil
- ¼ tsp Sambal oelek
- 1 Tbsp soy sauce
- ½ tsp liquid honey
- ½ tsp freshly grated ginger
- 1 generous pinch ground cilantro
- cilantro (for garnish)
Preparation steps
1.
Preheat the grill.
2.
Cut tofu into 1.5 cm (approximately 1/2 inch) cubes. Trim mushrooms and wipe with a paper towel.
3.
Rinse 1 lime in hot water, wipe dry and cut into thin slices. Cut other lime in half and squeeze. Mix lime juice with oil, sambal oelek, soy sauce, honey, ginger and coriander. Season with salt and pepper. Alternately thread the tofu with mushrooms on wooden skewers and brush with the marinade. Marinate 20 minutes and then cook on the hot grill, turning frequently.
4.
Place grilled skewers on plates and garnish with slices of lime and cilantro. Serve with peanut sauce and rice, if desired.
