Tofu Bean Stir-Fry with Shiitake
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(0 votes)
Health Score:
90 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
319
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 319 cal. | (15 %) | ||
| Protein | 27 g | (28 %) | ||
| Fat | 14 g | (12 %) | ||
| Carbohydrates | 23 g | (15 %) | ||
| Sugar added | 3 g | (12 %) | ||
| Roughage | 7.8 g | (26 %) |
more nutritional values
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0.5 μg | (3 %) | ||
| Vitamin E | 13.9 mg | (116 %) | ||
| Vitamin K | 120.9 μg | (202 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 8.1 mg | (68 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 153 μg | (51 %) | ||
| Pantothenic acid | 1.6 mg | (27 %) | ||
| Biotin | 20.4 μg | (45 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 51 mg | (54 %) | ||
| Potassium | 911 mg | (23 %) | ||
| Calcium | 429 mg | (43 %) | ||
| Magnesium | 163 mg | (54 %) | ||
| Iron | 6.7 mg | (45 %) | ||
| Iodine | 17 μg | (9 %) | ||
| Zinc | 3.3 mg | (41 %) | ||
| Saturated fatty acids | 2.5 g | |||
| Uric acid | 106 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 12 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 500 grams Tofu
- 600 grams green Beans
- 100 grams shiitake mushrooms
- 1 handful Spinach
- 1 bunch scallions
- 2 Tbsps Peanut oil
- 1 tsp freshly grated ginger
- 1 garlic clove
- soy sauce
- Chili sauce
- Fish sauce
Preparation steps
1.
Cut tofu into strips.
2.
Rinse and trim green beans and blanch in salted boiling water for 2-3 minutes until al dente.
3.
Wipe mushrooms with a damp paper towel, trim and leave or halve depending on the size.
4.
Rinse, trim and spin dry spinach.
5.
Peel garlic and chop finely.
6.
Rinse, trim and cut scallions into rings. Place some of the green aside for garnish.
7.
Fry tofu in hot wok with oil until golden brown. Add mushrooms and stir-fry well. Then mix in ginger and garlic. Add soy sauce and chilli sauce and add beans to the wok. Then stir in spinach and cook together about 2-3 minutes until al dente, stirring constantly. Finally, season with fish sauce and serve immediately.
