Tomato Sesame Tofu with Green Beans
Tomato Sesame Tofu with Green Beans - Fiery satiety! | Photo: Marieke Dammann
Healthy, because
Even smarter
Nutritional values
Green beans have a particularly high content of riboflavin (B2), which plays an important role in glucose and fat metabolism.
Instead of green beans, you can also eat chickpeas, white beans or roasted zucchini with tomato tofu.
(Percentage of daily recommendation)
| Calorie | 690 cal. | (33 %) | ||
| Protein | 28 g | (29 %) | ||
| Fat | 31 g | (27 %) | ||
| Carbohydrates | 72 g | (48 %) | ||
| Sugar added | 5.4 g | (22 %) | ||
| Roughage | 9 g | (30 %) |
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 5.5 mg | (46 %) | ||
| Vitamin K | 69 μg | (115 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 9.5 mg | (79 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 236 μg | (79 %) | ||
| Pantothenic acid | 2 mg | (33 %) | ||
| Biotin | 26 μg | (58 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 58 mg | (61 %) | ||
| Potassium | 940 mg | (24 %) | ||
| Calcium | 425 mg | (43 %) | ||
| Magnesium | 294 mg | (98 %) | ||
| Iron | 6.1 mg | (41 %) | ||
| Iodine | 13 μg | (7 %) | ||
| Zinc | 2.5 mg | (31 %) | ||
| Saturated fatty acids | 3.9 g | |||
| Uric acid | 241 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 11 g |
Ingredients
- Ingredients
- salt
- 6 ozs Basmati rice
- 7 ozs Green beans
- 10 ozs Tofu
- 2 Tbsps Canola oil
- 1 garlic clove
- 14 ozs Cherry tomatoes
- ½ Tbsp Maple syrup
- 2 Tbsps soy sauce
- 1 tsp Sriracha
- peppers
- 1 Tbsp black sesame
- 1 Tbsp white Sesame seeds
Kitchen utensils
Preparation steps
Bring lightly salted water to a boil and cook the rice according to the instructions on the packet. Wrap tofu in paper towels and squeeze out the liquid. Remove paper towel and cut tofu into cubes of about 3/4-inch.
Wash the beans, drain and clean them and cook them in boiling salted water for about 10 minutes.
Heat the oil in a pan. Add the tofu to the pan, fry over medium heat for about 6 minutes and then remove from the pan.
Meanwhile, peel and finely chop the garlic. Put garlic into the still hot pan and fry it. Meanwhile, wash and quarter the tomatoes and put them in the pan.
Add maple syrup and soy sauce and simmer for about 3 minutes. Season to taste with Sriracha sauce and pepper. Add the tofu and simmer gently for one minute.
Spread the rice and beans on two plates, add the tofu pan and sprinkle with black and white sesame seeds.
