Tofu with Rice and Lentils
Nutritional values
(Percentage of daily recommendation)
| Calorie | 522 cal. | (25 %) | ||
| Protein | 24.26 g | (25 %) | ||
| Fat | 34.21 g | (29 %) | ||
| Carbohydrates | 26.13 g | (17 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3.33 g | (11 %) |
| Vitamin A | 25.95 mg | (3,244 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 0.06 mg | (1 %) | ||
| Vitamin B₁ | 0.09 mg | (9 %) | ||
| Vitamin B₂ | 0.03 mg | (3 %) | ||
| Niacin | 1.7 mg | (14 %) | ||
| Vitamin B₆ | 0.13 mg | (9 %) | ||
| Folate | 34.5 μg | (12 %) | ||
| Pantothenic acid | 0.32 mg | (5 %) | ||
| Biotin | 0.15 μg | (0 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 0.31 mg | (0 %) | ||
| Potassium | 115.79 mg | (3 %) | ||
| Calcium | 286.68 mg | (29 %) | ||
| Magnesium | 33.86 mg | (11 %) | ||
| Iron | 10.8 mg | (72 %) | ||
| Zinc | 0.77 mg | (10 %) | ||
| Saturated fatty acids | 10.66 g | |||
| Cholesterol | 26.79 mg |
Ingredients
- Ingredients
- 60 grams tan Lentils
- 700 grams Tofu (natural)
- 4 Tbsps dark soy sauce
- 80 grams Wild rice
- 200 grams cooked Brown rice
- salt
- 2 Dill
- 120 grams Crème fraiche (from soy)
- peppers (ground)
- lemon juice
- 2 Tbsps soybean oil
- 4 Tbsps bright Sesame seeds
- 1 Tbsp vegan Margarine (or olive oil)
- Dill (for garnish)
Preparation steps
Soak the lentils overnight in water.
Put the tofu with the soy sauce in a bowl and infuse covered for at least 2 hours. Put the lentils along with the wild rice in a sieve and rinse off thoroughly in cold water. Then cook the brown rice in about 1 liter of salted water until al dente, 35-40 minutes. Stir occasionally and check especially toward the end of the cooking time if possibly some more water should be added.
Rinse the dill, shake dry and chop finely. In a bowl, stir into the soy cream until smooth and season with salt, pepper and lemon juice.
Cook the tofu in hot oil in a pan on both sides until golden brown, 4-5 minutes. Spread the sesame seeds in a shallow dish and roll the tofu in seeds on both sides.
Stir in the margarine with the lentils and rice mixture and season with salt.
Arrange the sesame tofu with rice and dill sauce on plates and serve garnished with dill.
