Your Recipe

Roasted Cauliflower Chipotle Tofu Veggie Bowl

Složka Množství Kalorie
Květák 420g 105kcal
Černé fazole 226.796g 299kcal
Tofu (pevné) 250g 290kcal
Quinoa 360g 432kcal
Česnek 3g 4kcal
Olivový olej 26.6g 235kcal
Oregano sušené 1.01g 3kcal
Koriandr listy syrové 4g 1kcal
Zakysaná smetana 120g 238kcal
Kmín, mletý 1.4g 5kcal
Omáčka, salsa 226g 66kcal
Papriky, jalapeno, syrové 25g 7kcal
Limetková šťáva 46.02g 12kcal
Sladidlo, sirup, agáve 21.9g 68kcal

Recipe Tags:

South Beach Diet

Recipe Tags:

Food

Recipe Instructions:

Ingredients
Spicy Chipotle Tofu Cauliflower
1/2 head Cauliflower (broken into small florets or chopped)
250 Grams Tofu (firm or extra firm)
3 tbsp Chipotle in Adobo (2 chilies plus a tablespoon sauce)
2 tbsp Olive Oil
1 tbsp Agave Syrup
3 tbsp Lime (juice, divided. More wedges for serving.)
1 tsp Oregano
1 Garlic (large clove)
1/2 tsp Cumin Powder
Veggie Bowl
1/2 Cup Sour Cream
3-4 tbsp Cilantro (leaves, chopped)
1 Jalapeno (sliced, for serving (optional))
1 Cup Salsa (medium )
Avocado (optional)
Red Onion (small diced, optional)
8 Oz Black Beans (drained)
2 Cup Quinoa (cooked)
Directions
1. Preheat oven to 400 degrees. Cover tofu in 2-3 paper towel and press under weight to
drain max water. (leave aside for 10 minutes). In food processor, combine all ingredients for
Chipotle sauce - all chipotle en adobo, 1 tbsp olive oil, 1 tbsp lime juice, 1 tbsp agave syrup, 1
garlic clove, 1/2 tsp cumin powder, and 1 tsp oregano. Pulse until pureed.
2. Remove sauce in a bowl, use all but a tbsp sauce (leave a tbsp for spicy sour cream). Add
diced tofu (drained), chopped cauliflower and coat well. Spread on a sheet, sprinkle with pinch
of salt and bake at 400 degrees for 20 minutes or until cauliflower is tender to your liking and
tofu is firm to touch.
3. For spicy sour cream, mix remaining tbsp sauce from step 2 with sour cream. Set aside.
Mix cooked quinoa with remaining lime juice and 2 tbsp cilantro with generous pinch of salt
, 11:12 PM Roasted Cauliflower Chipotle Tofu Veggie Bowl
about:blank 2/2
4. To assemble veggie bowl, drizzle baked tofu and cauli with tsp of lime juice. Mix well. Start
with cilantro-lime quinoa at bottom, top with chipotle roasted cauliflower and tofu, beans,
salsa, red onion, avocado. Drizzle sour cream on top. Sprinkle some black pepper before
serving. Enjoy!

nutriční údaje
Velikost porce 433 g | ml
Množství na porci 441
1846
kcal
kilojoules
% denní hodnoty *
Celkový obsah tuku 20g 26%
Nasycené tuky 5g 25%
Sodík 2247mg 98%
Sacharidy celkem 53g 19%
Vláknina 11g 41%
Cukr 10g
Bílkoviny 18g 36%
Vitamin D 0mcg 0%
Vápník 881mg 68%
Železo 4.9mg 27%
Draslík 957mg 20%
* Denní hodnota (DV) v % udává, jaký podíl tvoří živiny v jedné porci potraviny. Doporučuje se 2000 kalorií denně.
Vitamin
živina Množství DV
Vitamin A 58.047 mcg 6%
Thiamin [B1] 0.427 mg 36%
Riboflavin [B2] 0.347 mg 27%
Niacin [B3] 2.249 mg 14%
Kyselina pantotenová [B5] 1.22 mg 24%
Vitamin B6 0.568 mg 33%
Kobalamin [B12] 0.063 mcg 0%
Floát [B9] 210.073 mcg 0%
Vitamin C 64.41 mg 72%
Vitamin D 0 mcg 0%
Vitamin E 3.325 mg 22%
Vitamin K 33.987 mcg 28%
Betain 0.234 mg 0%
Cholin 54.45 mg 10%
Carbohydrates
živina Množství DV
Sacharidy celkem 52.6 g 19%
Sugars 10.5 g 21%
Vláknina 11.5 g 41%
Carbohydrate 41.9 g 0%
Čisté sacharidy 42.2g
aminokyseliny
živina Množství DV
Alanin 0.787 g 0%
Arginin 1.192 g 0%
Kyselina asparagová 1.867 g 0%
Cystein 0.16 g 0%
kyselina glutamová 2.837 g 0%
Glycin 0.729 g 0%
Histidin 0.481 g 0%
Izoleucin 0.763 g 0%
Leucin 1.3 g 0%
Lysin 1.16 g 0%
Metionin 0.275 g 0%
Fenylalanin 0.827 g 0%
Prolin 0.955 g 0%
Serin 0.913 g 0%
Treonin 0.707 g 0%
Tryptofan 0.217 g 0%
Tyrosin 0.543 g 0%
Valin 0.905 g 0%
Minerály
živina Množství DV
Vápník 880.88 mg 68%
Měď 0.63 mg 70%
Fluorid 1.05 mcg 0%
Železo 4.89 mg 27%
Hořčík 165.09 mg 39%
Mangan 1.83 mg 80%
Fosfor 356.49 mg 29%
Draslík 956.68 mg 20%
Selen 16.54 mcg 30%
Sodík 2247.02 mg 98%
Zinek 3.13 mg 28%
další
živina Množství DV
Voda 333.706 g 0%
Popel 9.224 g 0%