Protein-Packed Vegan Recipe

Tofu Vegetable Fried Rice with Peanut Sauce

4.666665
Average: 4.7 (15 votes)
(15 votes)
Tofu Vegetable Fried Rice with Peanut Sauce

Tofu Vegetable fried rice with peanut sauce - Vegan pleasure with lots of protein. Photo: Iris Lange-Fricke

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Health Score:
8,6 / 10
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
Calories:
507
calories
Calories

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. 

1 serving contains
(Percentage of daily recommendation)
Calorie507 kcal(24 %)
Protein18 g(18 %)
Fat15 g(13 %)
Carbohydrates75 g(50 %)
Sugar added0 g(0 %)
Roughage13 g(43 %)
Vitamin A1.8 mg(225 %)
Vitamin D0 μg(0 %)
Vitamin E2.2 mg(18 %)
Vitamin K65 μg(108 %)
Vitamin B₁0.6 mg(60 %)
Vitamin B₂0.3 mg(27 %)
Niacin1 mg(8 %)
Vitamin B₆0.6 mg(43 %)
Folate179.4 μg(60 %)
Pantothenic acid1.9 mg(32 %)
Biotin18 μg(40 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C34 mg(36 %)
Potassium908 mg(23 %)
Calcium125 mg(13 %)
Magnesium104 mg(35 %)
Iron3.6 mg(24 %)
Iodine11.4 μg(6 %)
Zinc3.1 mg(39 %)
Saturated fatty acids2 g
Uric acid186.7 mg
Cholesterol0.1 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
Ingredients
8 ounces Basmati rice
4 carrots
1 bunch scallions
14 ounces Frozen pea
salt
2 teaspoons ginger
1 garlic
2 tablespoons sesame oil
peppers
14 ounces Tofu
½ teaspoon ground Coriander
1 ½ ounces Shelled peanut
1 tablespoon Peanut butter
2 tablespoons soy sauce
3 tablespoons Lime juice
2 teaspoons Sesame seeds
1 small red Chile pepper
1 handful cilantro
How healthy are the main ingredients?
TofuBasmati ricesesame oilsoy saucePeanut butterginger

Preparation steps

1.

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.

2.

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.

3.

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.

4.

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.

5.

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.

6.

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.