Tofu and Vegetables with Noodles
Nutritional values
(Percentage of daily recommendation)
| Calorie | 486 cal. | (23 %) | ||
| Protein | 22 g | (22 %) | ||
| Fat | 19 g | (16 %) | ||
| Carbohydrates | 55 g | (37 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 7.6 g | (25 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 15.3 mg | (128 %) | ||
| Vitamin K | 29.8 μg | (50 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 6.7 mg | (56 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 118 μg | (39 %) | ||
| Pantothenic acid | 0.7 mg | (12 %) | ||
| Biotin | 7.7 μg | (17 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 140 mg | (147 %) | ||
| Potassium | 689 mg | (17 %) | ||
| Calcium | 221 mg | (22 %) | ||
| Magnesium | 109 mg | (36 %) | ||
| Iron | 5.3 mg | (35 %) | ||
| Iodine | 9 μg | (5 %) | ||
| Zinc | 2.7 mg | (34 %) | ||
| Saturated fatty acids | 2.5 g | |||
| Uric acid | 60 mg | |||
| Cholesterol | 54 mg | |||
| Complete sugar | 8 g |
Ingredients
- Ingredients
- 250 grams Tofu
- 4 Tbsps soy sauce
- 1 Tbsp sesame oil
- lemons (juiced)
- 250 grams Chinese Egg noodle
- 1 bunch scallions
- 175 grams Mung bean sprouts
- 2 red Bell pepper
- 1 sm piece fresh ginger
- 2 garlic cloves
- 4 Tbsps vegetable oil
- salt
- freshly ground peppers
Preparation steps
Cut the tofu into small cubes.
Combine 3 tablespoons of soy sauce, the sesame oil and 2 tablespoons of lemon juice and mix with the tofu cubes. Cover and leave to marinate for about 30 minutes.
Cook the noodles in boiling salted water for 2-3 minutes until al dente. Drain, rinse and drain again.
Rinse and trim the scallions and cut into thin rings. Rinse the sprouts under cold water in a colander.
Rinse and trim the bell peppers, cut into quarters, remove the seeds and ribs and then cut crosswise into thin strips. Peel the ginger and garlic and chop finely.
Heat some oil in a wok (or large frying pan) and sauté the drained tofu until lightly browned. Add the garlic and ginger and season with salt and pepper. Cook for a few minutes and then remove and set aside.
Heat some more oil in the wok and sauté the scallions, sprouts and peppers for 2 - 3 minutes while stirring. Add the noodles and heat through over high heat for 2-3 minutes.
Whisk the tofu marinade with 3 tablespoons of water, pour into the pan, add the tofu and season with soy sauce, lemon juice and pepper.
Serve immediately.
