Healthy Gourmet Kitchen

Tofu with Fennel Salad

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Tofu with Fennel Salad

Tofu with fennel salad - A feast for the spirits

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30 min.

Healthy, because

Even smarter

Nutritional values

Happy through tofu with fennel salad? Yes, because the cashews convince with tryptophan, which is needed in the brain for the production of the happiness hormone serotonin and thus lifts the mood. In addition, the amino acids from tofu are important components for building our brain cells.

The tofu with fennel salad is also ideal for vegan grilling. For this, put the seasoned tofu in a grill tray or aluminum foil with the oil and roast on the grill.

1 serving contains
(Percentage of daily recommendation)
Calorie591 cal.(28 %)
Protein30 g(31 %)
Fat23 g(20 %)
Carbohydrates58 g(39 %)
Sugar added3 g(12 %)
Roughage14.8 g(49 %)
Vitamin A0.4 mg(50 %)
Vitamin D0 μg(0 %)
Vitamin E13.1 mg(109 %)
Vitamin K56.2 μg(94 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.4 mg(36 %)
Niacin7.7 mg(64 %)
Vitamin B₆0.4 mg(29 %)
Folate93 μg(31 %)
Pantothenic acid1.3 mg(22 %)
Biotin12.7 μg(28 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C32 mg(34 %)
Potassium1,240 mg(31 %)
Calcium318 mg(32 %)
Magnesium196 mg(65 %)
Iron7 mg(47 %)
Iodine14 μg(7 %)
Zinc4.1 mg(51 %)
Saturated fatty acids4.1 g
Uric acid120 mg
Cholesterol100 mg
Complete sugar12 g


14 ozs Tofu
4 Tbsps soy sauce
1 tsp Curry powder
1 Tbsp Whole Grain Spelt Flour
2 Tbsps Peanut oil
1 root Fennel
1 Cucumber
2 stalks Celery
8 ozs Cherry tomatoes
1 red chili pepper
1 garlic clove
2 Tbsps olive oil
1 Tbsp Agave syrup
1 ½ ozs Lime juice (juice of 1 lime)
1 handful Fresh herbs (Thai basil, cilantro, rosemary)
1 ½ ozs roasted Cashews
8 slices Whole Wheat Bread
How healthy are the main ingredients?
TofuFennelCeleryCashewsoy sauceolive oil

Kitchen utensils

1 Non-stick pan, 1 Grater, 1 Knife

Preparation steps


Cut tofu into slices and drizzle with soy sauce. Season with curry powder and pepper and toss in flour. Heat peanut oil in a frying pan. Fry tofu in it for 8 minutes on both sides over medium heat until golden brown.


Wash, clean and chop the fennel. Wash and halve the cucumber and slice lengthwise into thin slices. Wash and clean celery and cut into thin slices. Wash and halve cherry tomatoes.


For the dressing, halve chili pepper lengthwise, remove seeds, wash and chop. Peel and finely chop the garlic. Mix garlic, chili, olive oil, agave syrup and lime juice.


Wash the herbs and shake dry. Arrange tofu with the prepared vegetables decoratively on a platter. Drizzle dressing over, season with salt and pepper and add cashews over salad. Serve with bread.