Tofu Mushroom Stir-fry
Tofu mushroom stir-fry - A taste experience not just for vegetarians.
Healthy, because
Even smarter
Nutritional values
This vegetarian dish is packed with protein from the tofu as well as vitamin D from the mushrooms.
Sprinkle some toasted almonds on top of this dish for added protein and a tasty crunch.
(Percentage of daily recommendation)
| Calorie | 230 cal. | (11 %) | ||
| Protein | 23 g | (23 %) | ||
| Fat | 11 g | (9 %) | ||
| Carbohydrates | 9 g | (6 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.7 g | (16 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 2.9 μg | (15 %) | ||
| Vitamin E | 11.1 mg | (93 %) | ||
| Vitamin K | 67.2 μg | (112 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.7 mg | (64 %) | ||
| Niacin | 2.9 mg | (24 %) | ||
| Vitamin B₆ | 0.2 mg | (14 %) | ||
| Folate | 75 μg | (25 %) | ||
| Pantothenic acid | 3.3 mg | (55 %) | ||
| Biotin | 26.8 μg | (60 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 39 mg | (41 %) | ||
| Potassium | 854 mg | (21 %) | ||
| Calcium | 229 mg | (23 %) | ||
| Magnesium | 116 mg | (39 %) | ||
| Iron | 5.1 mg | (34 %) | ||
| Iodine | 34 μg | (17 %) | ||
| Zinc | 2.4 mg | (30 %) | ||
| Saturated fatty acids | 1.7 g | |||
| Uric acid | 103 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 6 g |
Ingredients
- Ingredients
- 400 grams Tofu
- 1 lemon
- 1 Tbsp Dijon mustard
- 200 milliliters Orange juice
- salt
- cayenne pepper
- 1 bunch parsley
- 1 garlic clove
- 600 grams mixed Mushrooms (such as shiitake mushrooms, oyster mushrooms, mushrooms)
- 2 Tbsps olive oil
Preparation steps
Cut tofu into 1 cm (approximately 1/2 inch) cubes. Rinse lemon in hot water, pat dry, finely grate 1 tablespoon of the zest and squeeze the juice. Mix lemon zest, 1 tablespoon lemon juice, mustard and orange juice. Season with salt and cayenne pepper. Mix tofu with the marinade, cover and refrigerate for 2 hours.
Meanwhile, rinse parsley, coarsely chop, shake dry and pluck leaves. Peel garlic and chop finely. Trim mushrooms and cut into bite-sized pieces.
Sear mushrooms in a dry pan until well browned. Pour in oil and add garlic. Drain tofu, reserving the marinade. Add tofu to the mushrooms and fry until golden brown over medium heat, stirring occasionally. Pour in marinade, stir in parsley and cook until warmed thorugh. Season to taste before serving.
