Tofu with Broccoli and Nuts
Nutritional values
(Percentage of daily recommendation)
| Calorie | 366 cal. | (17 %) | ||
| Protein | 29 g | (30 %) | ||
| Fat | 18 g | (16 %) | ||
| Carbohydrates | 22 g | (15 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 9.4 g | (31 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 17.1 mg | (143 %) | ||
| Vitamin K | 261 μg | (435 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 8.4 mg | (70 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 155 μg | (52 %) | ||
| Pantothenic acid | 2 mg | (33 %) | ||
| Biotin | 10.2 μg | (23 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 260 mg | (274 %) | ||
| Potassium | 884 mg | (22 %) | ||
| Calcium | 346 mg | (35 %) | ||
| Magnesium | 171 mg | (57 %) | ||
| Iron | 6.1 mg | (41 %) | ||
| Iodine | 29 μg | (15 %) | ||
| Zinc | 3.3 mg | (41 %) | ||
| Saturated fatty acids | 3.3 g | |||
| Uric acid | 131 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 14 g |
Ingredients
- Ingredients
- 500 grams Tofu
- 1 untreated Orange
- 4 Tbsps light soy sauce
- 2 red Bell pepper
- 1 red chili pepper
- 500 grams Broccoli
- salt
- 2 centimeters ginger
- 1 garlic clove
- 1 Tbsp cornstarch
- 2 Tbsps Peanut oil
- 2 Tbsps Cashews
- 1 tsp honey
- peppers
Preparation steps
Cut the tofu into cubes. Rinse orange in hot water and pat dry. Grate zest and squeeze the juice. Mix juice with the soy sauce and mix with tofu. Let stand for about 15 minutes.
Rinse the bell peppers and chile pepper, cut in half, remove ribs and cut the bell peppers into strips. Cut chile pepper into very fine strips. Rinse broccoli and blanch 5 minutes in boiling salted water. Rinse in cold water and drain. Peel ginger and garlic, chop garlic finely and cut the ginger into thin strips.
Drain the tofu and collect the marinade. Combine cornstarch with marinade. Heat 1 tablespoon oil in a wok. Fry tofu cubes in hot oil until golden brown, 1-2 minutes. Remove tofu from the wok and fry the ginger, garlic and cashew nuts in remaining oil for 1-2 minutes. Add the bell peppers and chile pepper and fry together 1-2 more minutes while stirring. Add the broccoli with the tofu and the marinade. Heat through and allow marinade to thicken. Season with salt, honey and pepper and serve sprinkled with the orange zest.
