Watercress Radish Salad with Sesame Tofu
Watercress radish salad with sesame tofu - Colorful winter salad with crunchy topping.
Healthy, because
Even smarter
Nutritional values
The slimming vegetable radish is rich in vitamin A, B1, B2 and C, iron, calcium, potassium, sodium and phosphorus.
To keep the salad filling even longer, you can enjoy a whole wheat roll with it.
(Percentage of daily recommendation)
| Calorie | 483 cal. | (23 %) | ||
| Protein | 27 g | (28 %) | ||
| Fat | 19 g | (16 %) | ||
| Carbohydrates | 46 g | (31 %) | ||
| Sugar added | 3 g | (12 %) | ||
| Roughage | 11 g | (37 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0.4 μg | (2 %) | ||
| Vitamin E | 13 mg | (108 %) | ||
| Vitamin K | 276 μg | (460 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 7.3 mg | (61 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 77 μg | (26 %) | ||
| Pantothenic acid | 1.2 mg | (20 %) | ||
| Biotin | 13.5 μg | (30 %) | ||
| Vitamin B₁₂ | 0.3 μg | (10 %) | ||
| Vitamin C | 62 mg | (65 %) | ||
| Potassium | 838 mg | (21 %) | ||
| Calcium | 345 mg | (35 %) | ||
| Magnesium | 258 mg | (86 %) | ||
| Iron | 8.8 mg | (59 %) | ||
| Iodine | 32 μg | (16 %) | ||
| Zinc | 4 mg | (50 %) | ||
| Saturated fatty acids | 2.9 g | |||
| Uric acid | 82 mg | |||
| Cholesterol | 55 mg | |||
| Complete sugar | 13 g |
Ingredients
- Ingredients
- ½ pomegranate
- 1 ½ Tbsps walnut kernels
- 11 ozs Watercress (or lamb's lettuce)
- 1 bunch Radish
- 1 garlic clove
- 2 Tbsps white balsamic vinegar
- 2 Tbsps lemon juice
- 3 Tbsps Vegetable broth
- Iodized salt (With fluoride)
- peppers
- ½ oz Mustard (2 TSP)
- 1 Tbsp Maple syrup
- 1 Tbsp olive oil
- 14 ozs Tofu
- 1 egg
- 2 ¼ ozs Whole Grain Spelt Flour
- 2 ¾ ozs whole grain breadcrumbs
- 1 ½ Tbsps sesame
- 1 tsp sesame oil
- 4 slices Whole Wheat Bread
Preparation steps
Remove pomegranate seeds from the fruit. Chop walnuts. Clean watercress, wash and spin dry. Clean, wash and finely slice radishes.
For the dressing, peel and finely chop the garlic. Whisk vinegar with lemon juice, broth, salt, pepper, mustard, maple syrup and olive oil. Mix in garlic.
Mix watercress with radishes, divide among 4 plates, and sprinkle with pomegranate seeds and walnuts. Drizzle salad with dressing and let stand for 5 minutes.
Meanwhile, cut tofu into cubes. Put egg in a deep plate, whisk, salt and pepper. Put flour and breadcrumbs with sesame seeds on one plate each. Dredge tofu first in flour, then in egg and sesame crumbs.
Heat a frying pan, coat with sesame oil, and fry tofu cubes in it for 6 minutes on all sides over medium heat. Spread sesame tofu on the watercress and radish salad. Serve with whole wheat bread.
