Your Recipe

Rice with Tofu and Chickpeas

Složka Množství Kalorie
Citronová šťáva 30.68g 7kcal
Okurka 120g 19kcal
Divoká rýže syrová 160g 571kcal
Tahini 30g 179kcal
Česnek 3g 4kcal
Voda z kohoutku 60g 0kcal
Olivový olej 21g 186kcal
Paprika sladká mletá 2.3g 6kcal
Máta peprná, čerstvá 7.5g 5kcal
Cizrna, vařená bez soli 164g 269kcal
Rajčata cherry 488g 88kcal
Sůl 6g 0kcal
Tofu, extra tuhé, připravené s nigari 396.9g 329kcal

Recipe Tags:

Plant-Based Diet

Recipe Tags:

Food

Recipe Instructions:

Ingredients
1 cup uncooked wild rice 1 1/2 teaspoon kosher salt, divided 1 (14-oz.) block extra-firm tofu, sliced crosswise into 8 pieces 1 cup canned no-salt-added chickpeas, drained and rinsed 1 1/2 tablespoon olive oil 1 teaspoon paprika 1/4 cup tahini (sesame seed paste 1/4 cup water 2 tablespoons fresh lemon juice 1 small garlic clove, grated 1 cup thinly sliced (half-moons) English cucumber 1 pint cherry tomatoes, halved 1/4 cup loosely packed fresh mint leaves

How to Make It
1. Cook wild rice according to package directions, omitting salt and fat. Remove from heat; stir in 1/2 teaspoon salt. Set rice aside.

2. Preheat oven to 400°F. Arrange tofu slices, cut side down, on a layer of paper towels; top tofu with another layer of paper towels. Top with a baking sheet and place a heavy object (such as a plate or bowl) on baking sheet to press tofu. Let stand 10 minutes.

3. Place pressed tofu, chickpeas, oil, paprika, and 1/2 teaspoon salt on a baking sheet; toss to combine. Spread mixture evenly on baking sheet. Bake at 400°F until tofu is golden and crispy around edges, 25 to 30 minutes, stirring mixture and flipping tofu halfway through cook time.

4. Meanwhile, stir together tahini, water, lemon juice, garlic, and remaining 1/2 teaspoon salt in a small bowl.

5. Spoon wild rice into bowls; top with baked tofu, chickpeas, cucumber, and tomato. Drizzle with tahini sauce; sprinkle with mint.

nutriční údaje
Velikost porce 372 g | ml
Množství na porci 416
1740
kcal
kilojoules
% denní hodnoty *
Celkový obsah tuku 16g 21%
Nasycené tuky 2.4g 12%
Sodík 617mg 27%
Sacharidy celkem 51g 19%
Vláknina 9.3g 33%
Cukr 7.7g
Bílkoviny 22g 44%
Vitamin D 0mcg 0%
Vápník 365mg 28%
Železo 5.3mg 30%
Draslík 818mg 17%
* Denní hodnota (DV) v % udává, jaký podíl tvoří živiny v jedné porci potraviny. Doporučuje se 2000 kalorií denně.
Vitamin
živina Množství DV
Vitamin A 71.912 mcg 8%
Thiamin [B1] 0.293 mg 24%
Riboflavin [B2] 0.261 mg 20%
Niacin [B3] 4.413 mg 28%
Kyselina pantotenová [B5] 1.658 mg 33%
Vitamin B6 0.444 mg 26%
Kobalamin [B12] 0 mcg 0%
Floát [B9] 149.176 mcg 0%
Vitamin C 21.891 mg 24%
Vitamin D 0 mcg 0%
Vitamin E 2.085 mg 14%
Vitamin K 23.371 mcg 19%
Betain 0.168 mg 0%
Cholin 77.078 mg 14%
Carbohydrates
živina Množství DV
Sacharidy celkem 51.2 g 19%
Sugars 7.7 g 15%
Vláknina 9.3 g 33%
Carbohydrate 33.7 g 0%
Čisté sacharidy 43.5g
aminokyseliny
živina Množství DV
Alanin 1.044 g 0%
Arginin 1.822 g 0%
Kyselina asparagová 2.485 g 0%
Cystein 0.192 g 0%
kyselina glutamová 4.442 g 0%
Glycin 0.967 g 0%
Histidin 0.562 g 0%
Izoleucin 0.98 g 0%
Leucin 1.613 g 0%
Lysin 1.092 g 0%
Metionin 0.398 g 0%
Fenylalanin 1.076 g 0%
Prolin 1.077 g 0%
Serin 1.191 g 0%
Treonin 0.87 g 0%
Tryptofan 0.279 g 0%
Tyrosin 0.82 g 0%
Valin 1.105 g 0%
Minerály
živina Množství DV
Vápník 365.45 mg 28%
Měď 0.77 mg 86%
Fluorid 13.88 mcg 0%
Železo 5.34 mg 30%
Hořčík 152.97 mg 36%
Mangan 1.93 mg 84%
Fosfor 448.54 mg 36%
Draslík 818.13 mg 17%
Selen 18.36 mcg 33%
Sodík 616.84 mg 27%
Zinek 4.75 mg 43%
další
živina Množství DV
Voda 277.579 g 0%
Popel 3.478 g 0%