Tofu Vegetable Rice
Nutritional values
(Percentage of daily recommendation)
| Calorie | 385 cal. | (18 %) | ||
| Protein | 17 g | (17 %) | ||
| Fat | 13 g | (11 %) | ||
| Carbohydrates | 48 g | (32 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 7.4 g | (25 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 8.4 mg | (70 %) | ||
| Vitamin K | 29.6 μg | (49 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 8.2 mg | (68 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 104 μg | (35 %) | ||
| Pantothenic acid | 1.5 mg | (25 %) | ||
| Biotin | 13 μg | (29 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 130 mg | (137 %) | ||
| Potassium | 668 mg | (17 %) | ||
| Calcium | 228 mg | (23 %) | ||
| Magnesium | 160 mg | (53 %) | ||
| Iron | 5.4 mg | (36 %) | ||
| Iodine | 8 μg | (4 %) | ||
| Zinc | 3.1 mg | (39 %) | ||
| Saturated fatty acids | 2.3 g | |||
| Uric acid | 144 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 7 g |
Ingredients
- Ingredients
- 200 grams Brown rice
- salt
- 4 scallions
- 2 stalks Celery
- 2 Red Bell pepper
- 100 grams Snow peas
- 1 Tbsp sesame oil
- 20 grams Cashews
- 2 Tbsps Sesame seeds (black and white)
- 200 grams Tofu
- Chili powder
- 1 Tbsp soy sauce
- 1 Tbsp Fish sauce
Preparation steps
Rinse rice in a sieve. Boil about 600 ml (approximately 20 ounces) water and a pinch of salt. Add rice and cover and simmer over low heat for about 20 minutes.
Rinse scallions, drain and pat dry and cut into rings. Rinse celery, drain and pat dry and slice. Rinse peppers, drain and pat dry and cut in half and remove stems, seeds and ribs and cut into thin slices. Rinse snow peas, drain and cut into thin slices. Heat oil in a pan and sauté prepared vegetables for about 3-4 minutes and stir frequently.
Toast cashews and sesame seeds in a dry pan and let cool.
Cut tofu into cubes. Mix rice into pan with vegetables and sauté briefly. Season with chili powder, soy and fish sauce and mix in tofu at the end. Heat for about 1-2 minutes and place in bowls. To serve, garnish with cashews and sesame seeds.
