Tofu with Vegetables
(0 votes)
(0 votes)
Health Score:
79 / 100
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 48 min.
Ready in
Calories:
389
calories
Calories
Nutritional values
1 each contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 389 cal. | (19 %) | ||
| Protein | 26 g | (27 %) | ||
| Fat | 25 g | (22 %) | ||
| Carbohydrates | 15 g | (10 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 7.5 g | (25 %) |
more nutritional values
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 13.1 mg | (109 %) | ||
| Vitamin K | 25.5 μg | (43 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 9.1 mg | (76 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 72 μg | (24 %) | ||
| Pantothenic acid | 1 mg | (17 %) | ||
| Biotin | 8.2 μg | (18 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 23 mg | (24 %) | ||
| Potassium | 525 mg | (13 %) | ||
| Calcium | 370 mg | (37 %) | ||
| Magnesium | 177 mg | (59 %) | ||
| Iron | 6.8 mg | (45 %) | ||
| Iodine | 13 μg | (7 %) | ||
| Zinc | 3.3 mg | (41 %) | ||
| Saturated fatty acids | 3.7 g | |||
| Uric acid | 132 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 5 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 30 grams dried Wood Ear Mushrooms
- 2 Tbsps soy sauce
- 1 pinch sugar
- 300 grams Snow peas
- 1 Red chili pepper
- 500 grams Tofu
- 4 Tbsps light sesame oil
- 1 tsp Chinese 5 spice powder
- 2 Tbsps Lime juice
- 4 Tbsps mixed Sesame seeds
Preparation steps
1.
Add wood ear mushrooms to a bowl with soy sauce and sugar and pour in boiling water. Let stand 20 minutes, then drain and leave whole or halve depending on the size.
2.
In the meantime, rinse snow peas and remove strings if necessary. Rinse chile pepper, trim and chop. Cut the tofu into cubes.
3.
Heat oil in a wok, add snow peas with the mushrooms and chile pepper and stir-fry about 2 minutes. Slide peas and mushrooms to the side and add the tofu. Cook on all sides until crispy, sprinkle with the Chinese 5-spice powder and season with a little soy sauce and lime juice. Serve sprinkled with sesame seeds.
