Tofu and Vegetable Stir-Fry
Nutritional values
(Percentage of daily recommendation)
| Calorie | 348 cal. | (17 %) | ||
| Protein | 23 g | (23 %) | ||
| Fat | 19 g | (16 %) | ||
| Carbohydrates | 22 g | (15 %) | ||
| Sugar added | 2 g | (8 %) | ||
| Roughage | 10.5 g | (35 %) |
| Vitamin A | 1.8 mg | (225 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 13.5 mg | (113 %) | ||
| Vitamin K | 49.4 μg | (82 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 8 mg | (67 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 110 μg | (37 %) | ||
| Pantothenic acid | 1 mg | (17 %) | ||
| Biotin | 13.1 μg | (29 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 89 mg | (94 %) | ||
| Potassium | 1,034 mg | (26 %) | ||
| Calcium | 295 mg | (30 %) | ||
| Magnesium | 146 mg | (49 %) | ||
| Iron | 6.3 mg | (42 %) | ||
| Iodine | 15 μg | (8 %) | ||
| Zinc | 2.7 mg | (34 %) | ||
| Saturated fatty acids | 3.5 g | |||
| Uric acid | 135 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 14 g |
Ingredients
- Ingredients
- 400 grams Tofu
- 1 garlic clove
- ½ chili pepper
- soy sauce
- 4 Tbsps Peanut oil
- ½ tsp 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 Tbsp Sesame seeds
- peppers
Preparation steps
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.
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.
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.
Meanwhile, rinse herbs and chop finely. Add herbs and sesame seeds to skillet and season with soy sauce, Worcestershire sauce and pepper.
Serve with Basmati rice, if desired.
