Tofu Towers with Mango and Avocado
Nutritional values
(Percentage of daily recommendation)
| Calorie | 427 cal. | (20 %) | ||
| Protein | 23 g | (23 %) | ||
| Fat | 20 g | (17 %) | ||
| Carbohydrates | 35 g | (23 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 7.3 g | (24 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 15 mg | (125 %) | ||
| Vitamin K | 28.6 μg | (48 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 7.1 mg | (59 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 96 μg | (32 %) | ||
| Pantothenic acid | 0.5 mg | (8 %) | ||
| Biotin | 5.9 μg | (13 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 78 mg | (82 %) | ||
| Potassium | 920 mg | (23 %) | ||
| Calcium | 287 mg | (29 %) | ||
| Magnesium | 148 mg | (49 %) | ||
| Iron | 4.8 mg | (32 %) | ||
| Iodine | 14 μg | (7 %) | ||
| Zinc | 2.6 mg | (33 %) | ||
| Saturated fatty acids | 6.8 g | |||
| Uric acid | 35 mg | |||
| Cholesterol | 17 mg | |||
| Complete sugar | 21 g |
Ingredients
- Ingredients
- 200 grams starchy potatoes
- salt
- 1 Mango
- 50 milliliters Orange juice
- 1 tsp cornstarch
- 500 grams Tofu
- salt
- freshly ground peppers
- 2 Tbsps butter
- 1 Avocado
- 1 red chili pepper
- 2 Tbsps milk
- 1 Orange
- 2 centiliters Orange liqueur
- fresh Fresh herbs (for garnish such as chervil, shiso, dill)
Preparation steps
Peel the potatoes, rinse and boil in a pot of salted water until knife-tender, about 30 minutes.
Peel the mango, cut the flesh from the pit, transfer to a blender and puree. Boil with orange juice. Mix the cornstarch with a little cold water and stir into puree. Let thicken and remove from the heat.
Cut the tofu into 1 cm (approximately 1/2 inch) thick slices and from each slice cut 8 circles (diameter 5-6 cm, approximately 2-2 1/2 inches). Season with salt and pepper and cook slowly on both sides in hot butter for about 5 minutes until golden brown.
Peel the avocado, cut in half, remove seed and mash the pulp with a fork. Drain potatoes and press through a ricer. Mix the avocado into the potatoes. Trim the chile pepper, rinse and cut into thin rings. Stir into the avocado puree, supplement with a little hot milk as necessary and season with salt.
Remove the zest of the orange and squeeze the juice. Add both to the tofu and stir briefly.
With the help of rings, build towers on plates. Start with a tofu circle, top with the avocado puree, continue with the mango cream and finish with a slice of tofu. Drizzle the orange liqueur around tower, remove the ring and serve garnished with fresh herbs.
