Tofu with Stir-fried Vegetables and Rice
Nutritional values
(Percentage of daily recommendation)
| Calorie | 509 cal. | (24 %) | ||
| Protein | 28 g | (29 %) | ||
| Fat | 15 g | (13 %) | ||
| Carbohydrates | 66 g | (44 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 9.5 g | (32 %) |
| Vitamin A | 0.9 mg | (113 %) | ||
| Vitamin D | 0.8 μg | (4 %) | ||
| Vitamin E | 10.9 mg | (91 %) | ||
| Vitamin K | 96.4 μg | (161 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 10 mg | (83 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 139 μg | (46 %) | ||
| Pantothenic acid | 2.7 mg | (45 %) | ||
| Biotin | 14.7 μg | (33 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 59 mg | (62 %) | ||
| Potassium | 896 mg | (22 %) | ||
| Calcium | 279 mg | (28 %) | ||
| Magnesium | 149 mg | (50 %) | ||
| Iron | 4.9 mg | (33 %) | ||
| Iodine | 23 μg | (12 %) | ||
| Zinc | 2.7 mg | (34 %) | ||
| Saturated fatty acids | 2.2 g | |||
| Uric acid | 190 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 10 g |
Ingredients
- Ingredients
- 400 grams Tofu
- 3 Tbsps soy sauce
- lemon juice
- 2 Tbsps sesame oil
- 200 grams carrots
- 150 grams Fennel
- 150 grams Broccoli
- 120 grams Snow peas
- 150 grams shiitake mushrooms
- 120 grams soybean sprout
- 125 milliliters Vegetable broth
- 1 garlic clove
- 5 grams ginger
- 1 chili pepper
- salt
- peppers
- 1 Tbsp fennel fronds
- 1 Tbsp sesame oil
- For the rice
- 250 grams Basmati rice
- ½ l water
Preparation steps
For the rice: Rinse the rice in cold water, then soak in a bowl with cold water, covered, for 30 minutes. Strain and drain. Boil a pot of salted water. Reduce the heat and let the rice simmer for 15 minutes until the liquid has been absorbed.
Cut tofu into 1.5 cm cubes (approximately 1/2 inch), mix with soy sauce and lemon juice and marinate for about 30 minutes. Rinse and peel the vegetables. Cut carrots into sticks, the fennel into strips, the broccoli into florets and halve the snow peas. Cut the mushrooms into small pieces. Rinse the sprouts, peel the garlic and ginger and finely dice all. Cut the chilli in half lengthwise, remove the stalk, seeds and partitions and dice the flesh finely. Heat the oil in a wok or pan and fry the carrots, broccoli, fennel, snow peas and mushrooms over medium heat for 3-4 minutes while stirring. Add the sprouts, garlic, ginger and chilli and cook briefly. Add the broth, season with salt and pepper and simmer for 5-8 minutes over low heat. Sprinkle with the chopped fennel leaves.
Allow the tofu to drain and pour the marinade into the vegetables. Cook the tofu in heated oil on all sides until crispy. Arrange the tofu on top of the vegetables to serve with the rice.
