Tofu Dumplings with Mushrooms

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Tofu Dumplings with Mushrooms
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Health Score:
89 / 100
Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
ready in 55 min.
Ready in
Calories:
377
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie377 cal.(18 %)
Protein29 g(30 %)
Fat22 g(19 %)
Carbohydrates15 g(10 %)
Sugar added0 g(0 %)
Roughage7.2 g(24 %)
Vitamin A0.1 mg(13 %)
Vitamin D2.5 μg(13 %)
Vitamin E22.4 mg(187 %)
Vitamin K57.3 μg(96 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.5 mg(45 %)
Niacin12 mg(100 %)
Vitamin B₆0.2 mg(14 %)
Folate110 μg(37 %)
Pantothenic acid2.5 mg(42 %)
Biotin21.6 μg(48 %)
Vitamin B₁₂0.3 μg(10 %)
Vitamin C7 mg(7 %)
Potassium708 mg(18 %)
Calcium273 mg(27 %)
Magnesium135 mg(45 %)
Iron5.7 mg(38 %)
Iodine22 μg(11 %)
Zinc3.2 mg(40 %)
Saturated fatty acids3.1 g
Uric acid80 mg
Cholesterol54 mg
Complete sugar2 g

Ingredients

for
4
Ingredients
1 onion
150 grams Porcini mushroom
5 Tbsps vegetable oil
500 grams Tofu (medium firmness)
1 egg
2 Tbsps Chickpea flour
breadcrumbs (as needed)
1 splash lemon juice
salt
freshly ground peppers
2 garlic cloves
200 milliliters Almond milk
150 milliliters Vegetable broth
200 grams button Mushroom
parsley (for garnish)
How healthy are the main ingredients?
TofuAlmond milkPorcini mushroomonioneggsalt

Preparation steps

1.

Peel onion and chop finely. Brush porcini mushrooms with a damp cloth, trim ends and dice finely. Sauté together with onion in a hot pan in 1 tablespoon oil for 4-5 minutes. Place in a bowl and allow to cool. Mash tofu with a fork finely and mix with egg and chick pea flour into the mushrooms. Add breadcrumbs until mixture is easy to shape. Season with lemon juice, salt and pepper and shape into 12 small balls.

2.

Peel garlic and chop finely. Boil with almond milk and broth in a small saucepan and let simmer for a few minutes. Season with salt and pepper.

3.

Fry tofu dumplings in a hot pan with 2-3 tablespoons of oil until golden brown for about 5 minutes.

4.

Brush button mushrooms with a damp cloth and slice thinly. Fry until golden brown in remaining oil in a hot roasting pan. Serve on deep plates and place tofu dumplings on top. Froth the sauce briefly, pour over tofu dumplings and serve sprinkled with coarsely torn parsley.

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