Tofu with Mediterranean Vegetables
(0 votes)
(0 votes)
Health Score:
93 / 100
Difficulty:
easy
Difficulty
Preparation:
15 min.
Preparation
ready in 20 min.
Ready in
Calories:
327
calories
Calories
Nutritional values
1 each contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 327 cal. | (16 %) | ||
| Protein | 23 g | (23 %) | ||
| Fat | 22 g | (19 %) | ||
| Carbohydrates | 9 g | (6 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.6 g | (15 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 13.8 mg | (115 %) | ||
| Vitamin K | 38.7 μg | (65 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 6.4 mg | (53 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 81 μg | (27 %) | ||
| Pantothenic acid | 0.7 mg | (12 %) | ||
| Biotin | 8.9 μg | (20 %) | ||
| Vitamin B₁₂ | 0.2 μg | (7 %) | ||
| Vitamin C | 40 mg | (42 %) | ||
| Potassium | 593 mg | (15 %) | ||
| Calcium | 379 mg | (38 %) | ||
| Magnesium | 123 mg | (41 %) | ||
| Iron | 5.2 mg | (35 %) | ||
| Iodine | 20 μg | (10 %) | ||
| Zinc | 2.5 mg | (31 %) | ||
| Saturated fatty acids | 4.9 g | |||
| Uric acid | 52 mg | |||
| Cholesterol | 8 mg | |||
| Complete sugar | 5 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
Preparation steps
1.
Cut tofu into strips. Peel garlic and squeeze through a garlic press and mix with a pinch of salt. Stir in 2 tablespoons of oil and lemon juice. Drizzle over tofu and season with salt and pepper and set aside for about 10 minutes.
2.
Rinse zucchini, drain and cut in half lengthwise and cut into slices. Remove tofu from marinade. Heat remaining oil in a large, non-stick pan. Fry tofu and zucchini slices for about 5 minutes. Season with salt and pepper.
3.
Rinse tomatoes, drain and pat dry and cut out stems and cut tomatoes into pieces. Drain olives.
4.
Rinse basil, shake dry and pluck off leaves and cut into strips.
5.
Arrange zucchini, tofu, tomato and olives in bowls. To serve, garnish with basil and parmesan.
