Tofu Dumplings with Stir-fried Vegetables

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Tofu Dumplings with Stir-fried Vegetables
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Health Score:
87 / 100
Difficulty:
easy
Difficulty
Preparation:
1 hr
Preparation
ready in 1 hr 20 min.
Ready in
Calories:
340
calories
Calories

Nutritional values

1 each contains
(Percentage of daily recommendation)
Calorie340 cal.(16 %)
Protein18.13 g(19 %)
Fat13.43 g(12 %)
Carbohydrates36.81 g(25 %)
Sugar added0 g(0 %)
Roughage7.38 g(25 %)
Vitamin A1,812.28 mg(226,535 %)
Vitamin D0.44 μg(2 %)
Vitamin E1.84 mg(15 %)
Vitamin B₁0.19 mg(19 %)
Vitamin B₂0.16 mg(15 %)
Niacin2.01 mg(17 %)
Vitamin B₆0.22 mg(16 %)
Folate57.88 μg(19 %)
Pantothenic acid0.27 mg(5 %)
Biotin3.83 μg(9 %)
Vitamin B₁₂0.3 μg(10 %)
Vitamin C80.01 mg(84 %)
Potassium528.69 mg(13 %)
Calcium219.61 mg(22 %)
Magnesium32.65 mg(11 %)
Iron3.98 mg(27 %)
Iodine13.8 μg(7 %)
Zinc0.35 mg(4 %)
Saturated fatty acids1.95 g
Cholesterol38.5 mg

Ingredients

for
4
For the vegetables
400 grams carrots
400 grams Kohlrabi
8 scallions
2 Tbsps sesame oil
4 Tbsps Vegetable broth
2 Tbsps light soy sauce
1 Tbsp lemon juice
salt
freshly ground peppers
For the dumplings
2 shallots
2 garlic cloves
10 grams ginger
400 grams Tofu
2 Tbsps chopped parsley
½ tsp Curry powder
7 Tbsps Pastry flour
salt
cayenne pepper
1 egg
5 Tbsps breadcrumbs
sunflower oil (for frying)
Curry powder (for garnishing)
parsley (for garnishing)
How healthy are the main ingredients?
carrotKohlrabiTofusesame oilsoy sauceginger

Preparation steps

1.

For the vegetables: rinse and peel carrots and kohlrabi, cut into thin sticks. Rinse and dry scallions, halve lengthwise and cut into 5 cm long pieces (approximately 2 inches).

2.

 For the dumplings: peel shallots, garlic and ginger and chop finely. Drain tofu and mash finely with a fork. Mix with shallots, garlic, ginger, parsley, curry powder and 2 tablespoons of flour. Knead well and season with salt and pepper.

3.
Preheat the oven to 70 ° C ambient air.
4.

Shape about 2.5 cm dumplings from tofu mixture (approximately 1 inch) and dip into beaten egg. Coat with flour and breadcrumbs. Heat plenty of sunflower oil in a pan and cook dumplings, few at a time, until crispy and golden brown. Drain on paper towels.

5.

Keep dumplings warm in preheated oven at 70°C (approximately 150°F). 

6.

Heat sesame oil in wok or a pan. Saute carrots for 1 minute. Add kohlrabi and scallions, saute briefly. 

7.

Add vegetable broth and soy sauce to the pan and simmer for about 3 minutes. Season with lemon juice, salt and pepper. Arrange stir-fried vegetables on four plates, top with tofu dumplings and sprinkle with curry powder. Garnish with parsley and serve.