Eat Smarter USA | Eat Healthy. Live Smarter.

Ingredients

for
2
Print
Tofu Cakes with Pumpkin Seeds

Tofu Cakes with Pumpkin Seeds

on Apricots and Tomatoes
30 min.
Time:
304
calories
Calories:
Health Score:
92 / 100
Ingredientsfor  
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
How healthy are the main ingredients?
TofuPumpkin seedoniongarlic cloveTomatoApricot
Preparation
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.

Nutritional values
1 serving contains
(Percentage of daily recommendation)
Calorie304 cal.(14 %)
Protein20 g(20 %)
Fat18 g(16 %)
Carbohydrates15 g(10 %)
Sugar added0 g(0 %)
Roughage5.2 g(17 %)
Healthy, because

Healthy, because

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).

Even smarter

Even smarter

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.

Ausgabe 02/24

Lust auf noch mehr kulinarische Highlights? Für nur 19,60 Euro im Jahr erhalten Sie 4 Magazine direkt nach Hause. In der aktuellen Ausgabe nehmen wir die 100 gängigsten Ernährungsmythen unter die Lupe. Neben 77 Schlank-Rezepten geben unsere Expert:innen die genialsten Tipps, wie Sie Ihre Darmflora ins Gleichgewicht bringen, das Bauchfett wieder loswerden und mit mehr Achtsamkeit besser schlafen.