Tofu Balls with Caper Sauce
Tofu once again lives up to its reputation as a protein giant. Pointed cabbage and peppers bring a thick portion of vitamin C into play; potatoes provide even more vegetable protein and fibre. Thanks to low-fat milk and sour cream, the caper sauce shines with its low calorie content.
If you want to prepare the dish purely vegan, you can replace the milk with a soy drink (without additives like sugar) and the egg with soy flour plus water.
(Percentage of daily recommendation)
|Calorie||435 kcal||(21 %)|
|Protein||25 g||(26 %)|
|Fat||20 g||(17 %)|
|Carbohydrates||35 g||(23 %)|
|Sugar added||0 g||(0 %)|
|Roughage||5.5 g||(18 %)|
|Vitamin A||0.2 mg||(25 %)|
|Vitamin D||0.5 μg||(3 %)|
|Vitamin E||14.4 mg||(120 %)|
|Vitamin B₁||0.2 mg||(20 %)|
|Vitamin B₂||0.3 mg||(27 %)|
|Niacin||7.6 mg||(63 %)|
|Vitamin B₆||0.4 mg||(29 %)|
|Folate||75 μg||(25 %)|
|Pantothenic acid||1.1 mg||(18 %)|
|Biotin||10.2 μg||(23 %)|
|Vitamin B₁₂||0.6 μg||(20 %)|
|Vitamin C||60 mg||(63 %)|
|Potassium||811 mg||(20 %)|
|Calcium||344 mg||(34 %)|
|Magnesium||128 mg||(43 %)|
|Iron||4.8 mg||(32 %)|
|Iodine||20 μg||(10 %)|
|Zinc||2.8 mg||(35 %)|
|Saturated fatty acids||5.4 g|
|Uric acid||53 mg|
- 14 ounces Tofu
- ½ red Bell pepper
- 1 egg
- 4 tablespoons breadcrumbs (about 40 grams)
- 1 pound potatoes
- ½ small Napa cabbage (300 grams)
- 3 tablespoons Canola oil
- 1 heaping tablespoon Pastry flour (20 grams)
- ¾ cup
- ¾ cup Vegetable broth
- ½ lemon
- 1 tablespoon Mustard
- 1 tablespoon Caper (from a jar)
- ½ bunch parsley
- 4 ounces Sour cream
Grate tofu coarsely on a box grater into a bowl. Cut bell pepper half lengthwise, remove the seeds, rinse and chop finely. Add to the bowl.
Add egg and breadcrumbs and mix well with a hand mixer. Season with salt and pepper.
With moistened hands, shape about 16 balls from the mixture, squeezing each well with your hands. Peel the potatoes, rinse and cook covered in salted water for about 20 minutes over medium heat.
Meanwhile, trim cabbage, rinse and cut into strips. Heat 1 tablespoon oil in a non-stick pan. Cook cabbage over medium heat for 10-12 minutes. Season with salt and pepper.
While the cabbage cooks, bring salted water to a simmer in a large pot. Turn off heat, add tofu balls to the pot and let stand 10 minutes.
Heat the remaining oil in a small pot. Stir in flour with a whisk and sauté for about 30 seconds.
Gradually add milk and broth mix until smooth with a whisk. Bring to a boil and simmer for 5-6 minutes on low heat.
Squeeze half a lemon and stir to taste 1-2 tablespoons lemon juice with mustard into the sauce. Season with salt and pepper and mix in capers.
Rinse the parsley, shake dry, chop and add to the sauce.
Drain the potatoes and chop coarsely with a potato masher. Add cabbage and sour cream, mix well and season with salt, pepper and grated nutmeg.
Lift tofu balls out of the water with a skimmer. Serve with potato-cabbage mash and caper sauce.