Tofu Curry
(0 votes)
(0 votes)
Health Score:
100 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
443
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 443 cal. | (21 %) | ||
| Protein | 31 g | (32 %) | ||
| Fat | 25 g | (22 %) | ||
| Carbohydrates | 22 g | (15 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 9.6 g | (32 %) |
more nutritional values
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 28.2 mg | (235 %) | ||
| Vitamin K | 49.1 μg | (82 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 9.9 mg | (83 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 156 μg | (52 %) | ||
| Pantothenic acid | 1.3 mg | (22 %) | ||
| Biotin | 10.1 μg | (22 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 152 mg | (160 %) | ||
| Potassium | 809 mg | (20 %) | ||
| Calcium | 359 mg | (36 %) | ||
| Magnesium | 174 mg | (58 %) | ||
| Iron | 6.8 mg | (45 %) | ||
| Iodine | 15 μg | (8 %) | ||
| Zinc | 3.2 mg | (40 %) | ||
| Saturated fatty acids | 3.3 g | |||
| Uric acid | 175 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 9 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
2
- Ingredients
- 100 grams yellow onion
- 1 garlic clove
- 1 Bell pepper
- 50 grams chickpeas (jarrred or canned)
- 100 grams Snow peas
- 1 stalk Celery
- 50 grams soybean sprout
- 300 grams Tofu
- 3 Tbsps vegetable oil
- 1 tsp Turmeric
- 1 tsp Cumin (ground)
- ½ tsp cilantro (ground)
- ½ tsp Chili powder
- 100 milliliters Vegetable broth (Instant)
- 4 Tbsps lemon juice
- salt
- peppers
Preparation steps
1.
Peel the onion and garlic. Fnely chop the garlic. Cut the onion into wide strips. Halve the peppers, remove the seeds, rinse and cut into wedges. Drain chickpeas. Rinse the celery, remove the strings and slice crosswise. Rinse sprouts in a colander and drain.
2.
heat 3 tablespoons oil in a skillet and sauté the onion and garlic along with the spices until the onion is translucent. Risne and remove the strings from the snow peas. Cut the tofu into small cubes, add the peppers, chickpeas, celery, and snow peas and sauté briefly. Add the broth and cook until the vegetables are crisp-tender, about 5 minutes. Season with salt, pepper and lemon juice.
