Tofu and Vegetable Fried Rice
Healthy, because
Even smarter
Nutritional values
This vegetarian fried rice is a great source of plant protein thanks to the tofu.
Use brown rice in this dish for added fiber.
(Percentage of daily recommendation)
| Calorie | 427 cal. | (20 %) | ||
| Protein | 19 g | (19 %) | ||
| Fat | 15 g | (13 %) | ||
| Carbohydrates | 54 g | (36 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.8 g | (16 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0.4 μg | (2 %) | ||
| Vitamin E | 10.1 mg | (84 %) | ||
| Vitamin K | 24.2 μg | (40 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 7.8 mg | (65 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 64 μg | (21 %) | ||
| Pantothenic acid | 1.6 mg | (27 %) | ||
| Biotin | 16.2 μg | (36 %) | ||
| Vitamin B₁₂ | 0.3 μg | (10 %) | ||
| Vitamin C | 22 mg | (23 %) | ||
| Potassium | 583 mg | (15 %) | ||
| Calcium | 154 mg | (15 %) | ||
| Magnesium | 137 mg | (46 %) | ||
| Iron | 4.8 mg | (32 %) | ||
| Iodine | 10 μg | (5 %) | ||
| Zinc | 2.6 mg | (33 %) | ||
| Saturated fatty acids | 4 g | |||
| Uric acid | 125 mg | |||
| Cholesterol | 63 mg | |||
| Complete sugar | 5 g |
Ingredients
- Ingredients
- 8 ozs Tofu
- 2 Tbsps soy sauce
- salt
- freshly ground peppers
- 8 ozs cooked Brown rice
- 1 sm can Corn
- 2 Tomatoes
- 1 small Zucchini
- 1 garlic clove
- 1 onion
- 1 shallot
- 1 egg
- 1 Tbsp breadcrumbs
- 1 Tbsp butter
- 2 Tbsps vegetable oil
- ½ cup Vegetable broth
Preparation steps
Grind or chop the tofu finely, mix with the soy sauce, and marinate for about 30 minutes.
Rinse the brown rice and boil with twice the amount of lightly salted water in a covered saucepan over low heat for about 30 minutes. Drain the rice, if required, on a sieve and leave to cool.
Drain the corn. Rinse the tomatoes and cut into wedges.
Rinse the zucchini, trim the ends and cut into slices.
Peel the garlic and onion, and finely chop.
Peel the shallots and chop finely. Mix the shallot, breadcrumbs and egg into the marinated tofu. Season with salt and pepper.
Heat butter in a pan and fry the tofu mixture in it with stirring until crumbly.
Heat the oil in a large skillet and saute the onion and garlic in it until translucent. Add the cooked brown rice, corn, zucchini, tomatoes and the cooked tofu mixture. Season with salt and pepper. Pour in the vegetable broth, cover the pan and simmer over low heat for about 10 minutes.
