Tofu Nectarine Skewers with Paprika Mint Salad
Tofu Nectarine Skewers with Paprika Mint Salad - Great mix of sweet and savory flavors
Healthy, because
Even smarter
Nutritional values
With around 15 percent vegetable protein, tofu provides about as much protein as most types of meat. That makes it a great alternative for veggie fans.
If you don't like the combination of fruity and spicy, you can also replace the nectarine with pieces of zucchini or bell bell pepper.
(Percentage of daily recommendation)
| Calorie | 318 cal. | (15 %) | ||
| Protein | 22 g | (22 %) | ||
| Fat | 15 g | (13 %) | ||
| Carbohydrates | 22 g | (15 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 7.3 g | (24 %) |
| Vitamin A | 0.5 mg | (63 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 14.7 mg | (123 %) | ||
| Vitamin K | 124.5 μg | (208 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 7.5 mg | (63 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 111 μg | (37 %) | ||
| Pantothenic acid | 0.7 mg | (12 %) | ||
| Biotin | 8.8 μg | (20 %) | ||
| Vitamin B₁₂ | 0.3 μg | (10 %) | ||
| Vitamin C | 183 mg | (193 %) | ||
| Potassium | 832 mg | (21 %) | ||
| Calcium | 366 mg | (37 %) | ||
| Magnesium | 127 mg | (42 %) | ||
| Iron | 4.9 mg | (33 %) | ||
| Iodine | 11 μg | (6 %) | ||
| Zinc | 2.4 mg | (30 %) | ||
| Saturated fatty acids | 3.7 g | |||
| Uric acid | 50 mg | |||
| Cholesterol | 8 mg |
Ingredients
- Ingredients
- 7 ozs firm Tofu
- 1 Nectarine
- 1 Lime
- 1 garlic clove
- 1 sprig rosemary
- 1 Tbsp olive oil
- peppers
- 1 Bell pepper
- 1 ½ ozs Arugula (1 bunch)
- ½ bunch mint
- 5 ozs Yogurt
- salt
- Red pepper flakes
Kitchen utensils
Preparation steps
Soak wooden skewers in water. Cut tofu into cubes. Wash nectarine, cut in half, remove seeds and cut into wedges. Thread tofu and nectarine alternately onto skewers.
Squeeze lime, peel garlic and chop finely. Wash rosemary and pluck needles. Mix lime juice, garlic and rosemary with olive oil and season with pepper. Let the skewers marinade for 1 hour.
Meanwhile, wash and clean the bell bell pepper and cut into strips. Wash arugula and mint, shake dry and chop coarsely.
For the sauce, mix yogurt with lemon juice, salt, pepper and chili flakes.
Grill skewers on the grill or in a grill pan for 8-10 minutes over medium heat and season with salt. Serve skewers with the salad and yogurt sauce.
