Tofu Cakes with Pumpkin Seeds
Tofu Cakes with Pumpkin Seeds - A spicy little dish: Nutty, fruity and meatless!
Healthy, because
Even smarter
Nutritional values
Here you can refill minerals and trace elements: Magnesium for the muscles and nerves as well as potassium for water balance and circulation to a third of your daily requirement, iron for blood and oxygen transport to a quarter. On top of that\'s vitamin A for the eyes (one-third) and vitamin E for cardiovascular protection (one-quarter).
Organic apricots and tomatoes convince through higher contents of antioxidants, vitamins and other healthy ingredients - and through more flavour. And: They are not treated with possibly questionable pesticides.
(Percentage of daily recommendation)
| Calorie | 304 cal. | (14 %) | ||
| Protein | 20 g | (20 %) | ||
| Fat | 18 g | (16 %) | ||
| Carbohydrates | 15 g | (10 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5.2 g | (17 %) |
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 0.8 μg | (4 %) | ||
| Vitamin E | 9.1 mg | (76 %) | ||
| Vitamin K | 26.8 μg | (45 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 6.3 mg | (53 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 87 μg | (29 %) | ||
| Pantothenic acid | 1.2 mg | (20 %) | ||
| Biotin | 16 μg | (36 %) | ||
| Vitamin B₁₂ | 0.5 μg | (17 %) | ||
| Vitamin C | 33 mg | (35 %) | ||
| Potassium | 763 mg | (19 %) | ||
| Calcium | 153 mg | (15 %) | ||
| Magnesium | 114 mg | (38 %) | ||
| Iron | 3.8 mg | (25 %) | ||
| Iodine | 9 μg | (5 %) | ||
| Zinc | 2.4 mg | (30 %) | ||
| Saturated fatty acids | 3.1 g | |||
| Uric acid | 35 mg | |||
| Cholesterol | 109 mg | |||
| Complete sugar | 11 g |
Ingredients
- Ingredients
- 1 medium-sized onion
- 2 garlic cloves
- 3 Tomatoes (each about 80 grams)
- 3 Apricot (each about 40 grams)
- ½ cup Vegetable broth
- 4 ozs Tofu
- 2 Tbsps Pumpkin seed (about 30 grams)
- 1 egg
- salt
- 2 tsps Canola oil
- peppers
Kitchen utensils
Preparation steps
Peel onion and cut into wedges. Peel the garlic and cut into thin slices.
Rinse tomatoes, cut out the stems and cut the tomatoes into slices.
Score skins of apricots crosswise, plunge into boiling water, remove, rinse in cold water and remove the skins. Pit apricots and cut into wedges.
Boil vegetable broth in a pot. Add onion and garlic and cook over low heat, covered for 5 minutes.
Meanwhile, cut tofu into 4 slices. Place pumpkin seeds on a flat plate.
Add apricots and tomatoes to the onion in the pot. Cover and simmer over low heat for about 2 minutes, then keep warm.
Separate egg. Whisk egg white with 1 pinch of salt (save egg yolk for another use.)
Dip tofu cakes gently in salted egg white, drain excess and press tofu in the pumpkin seeds.
Heat the oil in a non-stick pan. Fry tofu cakes over medium heat for about 2 minutes on each side. Season the tomatoes and apricots with salt and pepper and serve with the tofu cakes.
