EatSmarter exclusive recipe

Tofu Cakes with Pumpkin Seeds

on Apricots and Tomatoes
3.333335
Average: 3.3 (3 votes)
(3 votes)
Tofu Cakes with Pumpkin Seeds

Tofu Cakes with Pumpkin Seeds - A spicy little dish: Nutty, fruity and meatless!

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Health Score:
9,3 / 10
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
246
calories
Calories

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.

1 serving contains
(Percentage of daily recommendation)
Calorie246 kcal(12 %)
Protein15 g(15 %)
Fat14 g(12 %)
Carbohydrates13 g(9 %)
Sugar added0 g(0 %)
Roughage4.5 g(15 %)
Vitamin A0.3 mg(38 %)
Vitamin D0 μg(0 %)
Vitamin E3.1 mg(26 %)
Vitamin B₁0.1 mg(10 %)
Vitamin B₂0.1 mg(9 %)
Niacin4.8 mg(40 %)
Vitamin B₆0.2 mg(14 %)
Folate84 μg(28 %)
Pantothenic acid0.7 mg(12 %)
Biotin10.6 μg(24 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C23 mg(24 %)
Potassium759 mg(19 %)
Calcium126 mg(13 %)
Magnesium113 mg(38 %)
Iron4.3 mg(29 %)
Iodine7.4 μg(4 %)
Zinc1.5 mg(19 %)
Saturated fatty acids2.3 g
Uric acid64 mg
Cholesterol0 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
2
Ingredients
1 medium-sized onion
2 garlic
3 tomatoes (each about 80 grams)
3 Apricot (each about 40 grams)
½ cup Vegetable broth
4 ounces Tofu
2 tablespoons Pumpkin seed (about 30 grams)
1 egg
salt
2 teaspoons Canola oil
peppers
How healthy are the main ingredients?
oniongarlictomatoApricotTofuPumpkin seed
Preparation

Kitchen utensils

1 Cutting board, 1 Small knife, 1 Measuring cups, 1 Pot (with lid), 1 Large knife, 1 Plate, 1 Fork, 1 Teaspoon, 1 Non-stick pan, 1 Slotted spatula, 1 Small plate, 1 Paper towel

Preparation steps

1.
Tofu Cakes with Pumpkin Seeds preparation step 1

Peel onion and cut into wedges. Peel the garlic and cut into thin slices.

2.
Tofu Cakes with Pumpkin Seeds preparation step 2

Rinse tomatoes, cut out the stems and cut the tomatoes into slices.

3.
Tofu Cakes with Pumpkin Seeds preparation step 3

Score skins of apricots crosswise, plunge into boiling water, remove, rinse in cold water and remove the skins. Pit apricots and cut into wedges.

4.
Tofu Cakes with Pumpkin Seeds preparation step 4

Boil vegetable broth in a pot. Add onion and garlic and cook over low heat, covered for 5 minutes.

5.
Tofu Cakes with Pumpkin Seeds preparation step 5

Meanwhile, cut tofu into 4 slices. Place pumpkin seeds on a flat plate.

6.
Tofu Cakes with Pumpkin Seeds preparation step 6

Add apricots and tomatoes to the onion in the pot. Cover and simmer over low heat for about 2 minutes, then keep warm.

7.
Tofu Cakes with Pumpkin Seeds preparation step 7

Separate egg. Whisk egg white with 1 pinch of salt (save egg yolk for another use.)

8.
Tofu Cakes with Pumpkin Seeds preparation step 8

Dip tofu cakes gently in salted egg white, drain excess and press tofu in the pumpkin seeds.

9.
Tofu Cakes with Pumpkin Seeds preparation step 9

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.