Vegetable Salad with Fried Tofu and Parmesan
(0 votes)
(0 votes)
Health Score:
95 / 100
Difficulty:
easy
Difficulty
Preparation:
45 min.
Preparation
Calories:
367
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 367 cal. | (17 %) | ||
| Protein | 18 g | (18 %) | ||
| Fat | 28 g | (24 %) | ||
| Carbohydrates | 11 g | (7 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5.2 g | (17 %) |
more nutritional values
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 17.2 mg | (143 %) | ||
| Vitamin K | 37.9 μg | (63 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 5.7 mg | (48 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 85 μg | (28 %) | ||
| Pantothenic acid | 0.5 mg | (8 %) | ||
| Biotin | 7.1 μg | (16 %) | ||
| Vitamin B₁₂ | 0.3 μg | (10 %) | ||
| Vitamin C | 155 mg | (163 %) | ||
| Potassium | 604 mg | (15 %) | ||
| Calcium | 312 mg | (31 %) | ||
| Magnesium | 93 mg | (31 %) | ||
| Iron | 3.8 mg | (25 %) | ||
| Iodine | 18 μg | (9 %) | ||
| Zinc | 2.2 mg | (28 %) | ||
| Saturated fatty acids | 5.9 g | |||
| Uric acid | 49 mg | |||
| Cholesterol | 10 mg | |||
| Complete sugar | 8 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 1 Red Bell pepper
- 2 yellow Hungarian wax peppers
- 2 Zucchini
- 2 garlic cloves
- 2 shallots
- 1 Tbsp fresh rosemary
- 4 Tbsps olive oil
- 3 Tbsps lemon juice
- salt
- freshly ground peppers
- 50 grams Parmesan (planed)
- 250 grams Tofu
- vegetable oil (for frying)
Preparation steps
1.
Rinse bell pepper and wax peppers, cut in half, remove seeds and ribs and cut into bite-size strips. Rinse zucchini, cut off ends and cut lengthwise into 8 cm (approximately 3 inch) long slices. Peel garlic and shallots and finely chop. Heat olive oil in a pan, fry prepared vegetables with garlic, add shallots and rosemary. Remove from pan, mix in a bowl and season with lemon juice, salt and pepper. Garnish with Parmesan shavings.
2.
Cut tofu into cubes and fry in a hot oiled pan until golden brown. Stick tofu cubes on skewers and arrange on vegetables.
