Tofu Cakes with Pumpkin Seeds
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 |
![](https://images.eatsmarter.com/sites/default/files/styles/square_thumbnail/public/teaser_es.png)
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
![Tofu Cakes with Pumpkin Seeds preparation step 1 Tofu Cakes with Pumpkin Seeds preparation step 1](https://images.eatsmarter.com/sites/default/files/styles/120x90/public/tofu-cakes-with-pumpkin-seeds-preparation-step-1-503577.jpg)
Peel onion and cut into wedges. Peel the garlic and cut into thin slices.
![Tofu Cakes with Pumpkin Seeds preparation step 2 Tofu Cakes with Pumpkin Seeds preparation step 2](https://images.eatsmarter.com/sites/default/files/styles/120x90/public/tofu-cakes-with-pumpkin-seeds-preparation-step-2-503577.jpg)
Rinse tomatoes, cut out the stems and cut the tomatoes into slices.
![Tofu Cakes with Pumpkin Seeds preparation step 3 Tofu Cakes with Pumpkin Seeds preparation step 3](https://images.eatsmarter.com/sites/default/files/styles/120x90/public/tofu-cakes-with-pumpkin-seeds-preparation-step-3-503577.jpg)
Score skins of apricots crosswise, plunge into boiling water, remove, rinse in cold water and remove the skins. Pit apricots and cut into wedges.
![Tofu Cakes with Pumpkin Seeds preparation step 4 Tofu Cakes with Pumpkin Seeds preparation step 4](https://images.eatsmarter.com/sites/default/files/styles/120x90/public/tofu-cakes-with-pumpkin-seeds-preparation-step-4-503577.jpg)
Boil vegetable broth in a pot. Add onion and garlic and cook over low heat, covered for 5 minutes.
![Tofu Cakes with Pumpkin Seeds preparation step 5 Tofu Cakes with Pumpkin Seeds preparation step 5](https://images.eatsmarter.com/sites/default/files/styles/120x90/public/tofu-cakes-with-pumpkin-seeds-preparation-step-5-503577.jpg)
Meanwhile, cut tofu into 4 slices. Place pumpkin seeds on a flat plate.
![Tofu Cakes with Pumpkin Seeds preparation step 6 Tofu Cakes with Pumpkin Seeds preparation step 6](https://images.eatsmarter.com/sites/default/files/styles/120x90/public/tofu-cakes-with-pumpkin-seeds-preparation-step-6-503577.jpg)
Add apricots and tomatoes to the onion in the pot. Cover and simmer over low heat for about 2 minutes, then keep warm.
![Tofu Cakes with Pumpkin Seeds preparation step 7 Tofu Cakes with Pumpkin Seeds preparation step 7](https://images.eatsmarter.com/sites/default/files/styles/120x90/public/tofu-cakes-with-pumpkin-seeds-preparation-step-7-503577.jpg)
Separate egg. Whisk egg white with 1 pinch of salt (save egg yolk for another use.)
![Tofu Cakes with Pumpkin Seeds preparation step 8 Tofu Cakes with Pumpkin Seeds preparation step 8](https://images.eatsmarter.com/sites/default/files/styles/120x90/public/tofu-cakes-with-pumpkin-seeds-preparation-step-8-503577.jpg)
Dip tofu cakes gently in salted egg white, drain excess and press tofu in the pumpkin seeds.
![Tofu Cakes with Pumpkin Seeds preparation step 9 Tofu Cakes with Pumpkin Seeds preparation step 9](https://images.eatsmarter.com/sites/default/files/styles/120x90/public/tofu-cakes-with-pumpkin-seeds-preparation-step-9-503577.jpg)
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.