Tofu and Vegetable Stir-Fry

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Tofu and Vegetable Stir-Fry
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Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
ready in 55 min.
Ready in
Calories:
312
calories
Calories

Nutritional values

1 each contains
(Percentage of daily recommendation)
Calorie312 kcal(15 %)
Protein14.07 g(14 %)
Fat19.64 g(17 %)
Carbohydrates19.71 g(13 %)
Sugar added0.52 g(2 %)
Roughage5.1 g(17 %)
Vitamin A1,455.16 mg(181,895 %)
Vitamin D0 μg(0 %)
Vitamin E2.57 mg(21 %)
Vitamin B₁0.13 mg(13 %)
Vitamin B₂0.12 mg(11 %)
Niacin1.44 mg(12 %)
Vitamin B₆0.3 mg(21 %)
Folate41.31 μg(14 %)
Pantothenic acid0.56 mg(9 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C83.59 mg(88 %)
Potassium533.71 mg(13 %)
Calcium187.32 mg(19 %)
Magnesium31.28 mg(10 %)
Iron5.33 mg(36 %)
Iodine0.3 μg(0 %)
Zinc0.58 mg(7 %)
Saturated fatty acids3.11 g
Cholesterol0 mg

Ingredients

for
4
Ingredients
400 grams Tofu
1 garlic
½ chile pepper
soy sauce
4 tablespoons Peanut oil
½ teaspoon sugar
Worcestershire sauce
3 centimeters ginger
1 red Bell pepper
4 carrots
200 grams Snow peas
1 yellow zucchini
150 grams Bamboo shoots (from a jar, sliced)
100 milliliters Vegetable broth
1 handful Fresh herbs (such as cilantro, parsley, dill)
1 tablespoon Sesame seeds
peppers
How healthy are the main ingredients?
TofuSnow peaBamboo shootsgingerSesame seedssugar

Preparation steps

1.

Drain tofu and chop into cubes. Peel garlic and press through a garlic press into a bowl. Slice chile pepper in half lengthwise (wearing gloves), scrape seeds out, cut flesh into thin strips and add to garlic. Mix in 2-3 tablespoons soy sauce, 1 tablespoon peanut oil, sugar and a few splashes of Worcestershire sauce. Pour over tofu and marinate for about 15 minutes.

2.

Peel ginger and cut into fine sticks. Rinse bell pepper, cut in half, remove seeds and white ribs and cut into large cubes. Peel carrots and cut into about 1/2 cm (approximately 1/4-inch) thick slices. Rinse and string snow peas. Rinse zucchini, trim, cut in half and cut into slices. Drain bamboo shoots.

3.

Heat the remaining oil in a large skillet. Add ginger, bell pepper pieces, carrots and snow peas and fry 2-3 minutes while stirring. Pour in the vegetable stock and simmer uncovered until the liquid is almost evaporated, about 10 minutes. Add zucchini, tofu and bamboo shoots and toss to combine. Close the pan and cook for another 5 minutes.

4.

Meanwhile, rinse herbs and chop finely. Add herbs and sesame seeds to skillet and season with soy sauce, Worcestershire sauce and pepper.

5.

Serve with Basmati rice, if desired.