Protein-Packed Vegan Recipe

Tomato Sesame Tofu with Green Beans

and basmati rice
4.9
Average: 4.9 (10 votes)
(10 votes)
Tomato Sesame Tofu with Green Beans

Tomato Sesame Tofu with Green Beans - Fiery satiety! | Photo: Marieke Dammann

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Health Score:
8,4 / 10
Difficulty:
moderate
Difficulty
Preparation:
30 min.
Preparation
Calories:
690
calories
Calories

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. 

1 serving contains
(Percentage of daily recommendation)
Calorie690 kcal(33 %)
Protein28 g(29 %)
Fat31 g(27 %)
Carbohydrates72 g(48 %)
Sugar added5.4 g(22 %)
Roughage9 g(30 %)
Vitamin A0.4 mg(50 %)
Vitamin D0 μg(0 %)
Vitamin E5.5 mg(46 %)
Vitamin K69 μg(115 %)
Vitamin B₁0.5 mg(50 %)
Vitamin B₂0.3 mg(27 %)
Niacin9.5 mg(79 %)
Vitamin B₆0.8 mg(57 %)
Folate236 μg(79 %)
Pantothenic acid2 mg(33 %)
Biotin26 μg(58 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C58 mg(61 %)
Potassium940 mg(24 %)
Calcium425 mg(43 %)
Magnesium294 mg(98 %)
Iron6.1 mg(41 %)
Iodine13 μg(7 %)
Zinc2.5 mg(31 %)
Saturated fatty acids3.9 g
Uric acid241 mg
Cholesterol0 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
2
Ingredients
salt
6 ounces Basmati rice
7 ounces Green beans
10 ounces Tofu
2 tablespoons Canola oil
1 garlic
14 ounces Cherry tomatoes
½ tablespoon Maple syrup
2 tablespoons soy sauce
1 teaspoon Sriracha
peppers
1 tablespoon black sesame
1 tablespoon white Sesame seeds
Preparation

Kitchen utensils

1 Pot, 1 Knife

Preparation steps

1.

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.

2.

Wash the beans, drain and clean them and cook them in boiling salted water for about 10 minutes.

3.

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.

4.

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.

5.

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.

6.

Spread the rice and beans on two plates, add the tofu pan and sprinkle with black and white sesame seeds.