Tomato and Vegetable Stew with Tofu
(0 votes)
(0 votes)
Health Score:
98 / 100
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 50 min.
Ready in
Calories:
293
calories
Calories
Nutritional values
1 each contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 293 cal. | (14 %) | ||
| Protein | 22 g | (22 %) | ||
| Fat | 14 g | (12 %) | ||
| Carbohydrates | 18 g | (12 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 10.2 g | (34 %) |
more nutritional values
| Vitamin A | 1.7 mg | (213 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 15.5 mg | (129 %) | ||
| Vitamin K | 51.8 μg | (86 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 8 mg | (67 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 187 μg | (62 %) | ||
| Pantothenic acid | 1.5 mg | (25 %) | ||
| Biotin | 21.4 μg | (48 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 109 mg | (115 %) | ||
| Potassium | 1,564 mg | (39 %) | ||
| Calcium | 316 mg | (32 %) | ||
| Magnesium | 191 mg | (64 %) | ||
| Iron | 6.4 mg | (43 %) | ||
| Iodine | 13 μg | (7 %) | ||
| Zinc | 2.2 mg | (28 %) | ||
| Saturated fatty acids | 2.2 g | |||
| Uric acid | 98 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 14 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 400 grams Smoked tofu
- 1 onion
- 1 garlic clove
- 2 carrots
- 1 Swiss chard
- 4 Beefsteak tomato
- 3 Tbsps olive oil
- 400 milliliters chopped Tomatoes (in a can)
- 250 milliliters Vegetable broth
- 2 bay leaves
- salt
- peppers
Preparation steps
1.
Cut the tofu into cubes. Peel the onion and garlic and chop. Peel the carrots and cut into slices. Rinse, trim and cut the chard into strips. Blanch the beefsteak tomatoes for 30 seconds by dipping in boiling water, rinse in cold water and remove the skin. Remove the stem and chop the pulp of the tomatoes.
2.
Heat the olive oil in a large saucepan and saute the onion and garlic until soft. Add all the prepared ingredients and canned tomatoes and broth. Season with bay leaves, salt and pepper. Bring to a boil and cook for about 20 minutes on a low temperature. Pour into bowls and serve.
