Vegetable Tofu Skewers with Fava Puree
Healthy, because
Even smarter
Nutritional values
These skewers are a great source of plant protein from the tofu and fava beans.
You can easily replace the tofu with chicken if you're not a vegetarian.
(Percentage of daily recommendation)
| Calorie | 272 cal. | (13 %) | ||
| Protein | 19.69 g | (20 %) | ||
| Fat | 9.18 g | (8 %) | ||
| Carbohydrates | 28.27 g | (19 %) | ||
| Sugar added | 4.31 g | (17 %) | ||
| Roughage | 6.73 g | (22 %) |
| Vitamin A | 126.02 mg | (15,753 %) | ||
| Vitamin D | 0.29 μg | (1 %) | ||
| Vitamin E | 1.07 mg | (9 %) | ||
| Vitamin B₁ | 0.24 mg | (24 %) | ||
| Vitamin B₂ | 0.21 mg | (19 %) | ||
| Niacin | 3.28 mg | (27 %) | ||
| Vitamin B₆ | 0.46 mg | (33 %) | ||
| Folate | 108.53 μg | (36 %) | ||
| Pantothenic acid | 0.4 mg | (7 %) | ||
| Biotin | 0.04 μg | (0 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 143.63 mg | (151 %) | ||
| Potassium | 750.17 mg | (19 %) | ||
| Calcium | 208.95 mg | (21 %) | ||
| Magnesium | 59.53 mg | (20 %) | ||
| Iron | 4.65 mg | (31 %) | ||
| Iodine | 1.27 μg | (1 %) | ||
| Zinc | 0.93 mg | (12 %) | ||
| Saturated fatty acids | 1.35 g | |||
| Cholesterol | 0.74 mg |
Ingredients
- Ingredients
- 2 Zucchini
- 4 Bell pepper (green and red)
- 7 ozs button Mushroom
- 14 ozs Tofu
- 2 Tbsps light soy sauce
- 1 Tbsp honey
- 2 Tbsps lemon juice
- 1 Tbsp vegetable oil
- 10 ozs Fava bean (shelled, fresh or frozen)
- salt
- 1 Tbsp Orange juice
- 1 Tbsp freshly chopped thyme
- 3 ozs Yogurt (low-fat)
Preparation steps
Rinse zucchini, trim and cut into slices. Rinse the bell peppers, cut in half, trim and cut into bite-sized pieces. Clean mushrooms and halve or quarter depending on size. Cut the tofu into cubes. Thread all ingredients on 12-16 wooden skewers, alternating vegetables and tofu. Place skewers side by side in a flat baking dish.
For the marinade, mix the soy sauce with the honey, lemon juice and oil and brush over the skewers. Cover and infuse for about 1 hour in the refrigerator.
For the puree, cook beans in salted water until soft, about 10 minutes. Then drain, let cool slightly and pour into a blender. Blend with the orange juice, thyme and yogurt to a creamy puree, adding a little cooking water as needed. Season with salt.
Grill skewers on the preheated grill while turning, about 8 minutes. Serve with the bean puree.
