Tofu Vegetable Skewers
(1 vote)
(1 vote)
Health Score:
92 / 100
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 50 min.
Ready in
Calories:
173
calories
Calories
Nutritional values
1 piece contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 173 cal. | (8 %) | ||
| Protein | 10 g | (10 %) | ||
| Fat | 14 g | (12 %) | ||
| Carbohydrates | 3 g | (2 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 1.2 g | (4 %) |
more nutritional values
| Vitamin A | 0 mg | (0 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 12.6 mg | (105 %) | ||
| Vitamin K | 12.3 μg | (21 %) | ||
| Vitamin B₁ | 0 mg | (0 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 2.4 mg | (20 %) | ||
| Vitamin B₆ | 0.1 mg | (7 %) | ||
| Folate | 18 μg | (6 %) | ||
| Pantothenic acid | 0 mg | (0 %) | ||
| Biotin | 2.1 μg | (5 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 6 mg | (6 %) | ||
| Potassium | 124 mg | (3 %) | ||
| Calcium | 120 mg | (12 %) | ||
| Magnesium | 52 mg | (17 %) | ||
| Iron | 1.9 mg | (13 %) | ||
| Iodine | 4 μg | (2 %) | ||
| Zinc | 1 mg | (13 %) | ||
| Saturated fatty acids | 1.7 g | |||
| Uric acid | 4 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 1 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
- Ingredients
- 250 grams Tofu (12 cubes)
- 1 Tbsp soy sauce
- 1 large, red paprika
- 2 green chili peppers
- 1 large onion
- salt
- freshly ground peppers
- vegetable oil
- 8 Wooden skewers
Preparation steps
1.
Soak the wooden skewers in water for 30 minutes.
2.
Place the tofu cubes in a bowl and toss with the soy sauce. Marinade for 30 minutes.
3.
Rinse the bell pepper, cut in half, remove seeds and cut into 16 strips. Rinse the green chile, cut in half, remove seeds, and cut into 8 pieces. Peel the onion and cut into 8 wedges.
4.
Thread the tofu, bell pepper, chile pepper and onions onto the skewers, alternating between each. Brush with oil and season with salt and pepper to taste. Place on a grill and cook, while turning, for 5 minutes.
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