Tofu Vegetable Fried Rice with Peanut Sauce
Tofu Vegetable fried rice with peanut sauce - Vegan pleasure with lots of protein. Photo: Iris Lange-Fricke
Healthy, because
Even smarter
Nutritional values
This tofu provides calcium and a lot of protein, which strengthens our muscles and keeps them full for a long time.
This vegetable fried rice with peanut sauce and tofu can be varied with various other vegetables.
(Percentage of daily recommendation)
| Calorie | 507 cal. | (24 %) | ||
| Protein | 18 g | (18 %) | ||
| Fat | 15 g | (13 %) | ||
| Carbohydrates | 75 g | (50 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 13 g | (43 %) |
| Vitamin A | 1.8 mg | (225 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 2.2 mg | (18 %) | ||
| Vitamin K | 65 μg | (108 %) | ||
| Vitamin B₁ | 0.6 mg | (60 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 1 mg | (8 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 179.4 μg | (60 %) | ||
| Pantothenic acid | 1.9 mg | (32 %) | ||
| Biotin | 18 μg | (40 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 34 mg | (36 %) | ||
| Potassium | 908 mg | (23 %) | ||
| Calcium | 125 mg | (13 %) | ||
| Magnesium | 104 mg | (35 %) | ||
| Iron | 3.6 mg | (24 %) | ||
| Iodine | 11.4 μg | (6 %) | ||
| Zinc | 3.1 mg | (39 %) | ||
| Saturated fatty acids | 2 g | |||
| Uric acid | 186.7 mg | |||
| Cholesterol | 0.1 mg |
Ingredients
- Ingredients
- 8 ozs Basmati rice
- 4 carrots
- 1 bunch scallions
- 14 ozs Frozen pea
- salt
- 2 tsps ginger
- 1 garlic clove
- 2 Tbsps sesame oil
- peppers
- 14 ozs Tofu
- ½ tsp ground Coriander
- 1 ½ ozs Shelled peanut
- 1 Tbsp Peanut butter
- 2 Tbsps soy sauce
- 3 Tbsps Lime juice
- 2 tsps Sesame seeds
- 1 small red Chile pepper
- 1 handful cilantro
Preparation steps
Cook the rice in 2.5 times the amount of salted water according to the instructions on the packet for about 15 minutes. Then drain and allow to cool.
In the meantime clean and peel the carrots, cut them in half lengthwise and slice them. Clean and wash the spring onions and cut them diagonally into 1-inch long pieces. Cook peas in boiling salted water for 5 minutes, drain, quench and drain. At the same time peel and chop ginger and garlic.
Heat 1 tablespoon of oil in a frying pan and sauté the ginger, garlic and carrots for 5 minutes at medium heat. Then add spring onions, peas and rice and fry for another 5 minutes. Season with salt and pepper.
Cut the tofu into cubes, heat the remaining oil in a frying pan and fry the tofu for 5 minutes over a high heat on all sides. Season with salt, pepper and coriander.
Chop peanuts for the sauce. Whisk peanut butter with soy sauce, lime juice, and 3 Tbsp. water. Mix with half of the chopped peanuts and sesame seeds. Season to taste with pepper.
Wash the chilli pepper and cut into slices. Wash coriander, shake dry and pluck leaves. Arrange the fried rice on four plates, drizzle with the sauce and sprinkle with the remaining nuts, chili and coriander.
