Your Recipe

Roasted Cauliflower Chipotle Tofu Veggie Bowl

Zutat  Menge  Kalorien 
Blumenkohl 420g 105kcal
Schwarze Bohnen 226.796g 299kcal
Tofu (fest) 250g 290kcal
Quinoa 360g 432kcal
Knoblauch 3g 4kcal
Olivenöl 26.6g 235kcal
Oregano getrocknet 1.01g 3kcal
Koriander Blätter roh 4g 1kcal
Saure Sahne 120g 238kcal
Kreuzkümmel, gemahlen 1.4g 5kcal
Sauce, Salsa, servierfertig 226g 66kcal
Paprika, Jalapeno, roh 25g 7kcal
Limettensaft 46.02g 12kcal
Süßstoff, Sirup, Agave 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!

Nährwertangaben 
Portionsgröße  433 g | ml
Menge pro Portion  441
1846
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 20g 26%
Gesättigte Fettsäuren  5g 25%
Natrium 2247mg 98%
Gesamte Kohlenhydrate  53g 19%
Ballaststoffe  11g 41%
Zucker  10g
Protein  18g 36%
Vitamin D 0mcg 0%
Kalzium 881mg 68%
Eisen  4.9mg 27%
Kalium 957mg 20%
* Der % Täglicher Wert (TW) gibt an, wie viel ein Nährstoff in einer Portion Lebensmittel zu einer täglichen Ernährung beiträgt. 2000 Kalorien pro Tag werden für die allgemeine Ernährungsberatung verwendet. 
Vitamin
Nährstoff Menge  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%
Pantothensäure [B5] 1.22 mg 24%
Vitamin B6 0.568 mg 33%
Cobalamin [B12] 0.063 mcg 0%
Folat [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
Nährstoff Menge  DV
Gesamte Kohlenhydrate  52.6 g 19%
Sugars 10.5 g 21%
Ballaststoffe  11.5 g 41%
Carbohydrate 41.9 g 0%
Netto-Kohlenhydrate 42.2g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.787 g 0%
Arginin 1.192 g 0%
Asparaginsäure 1.867 g 0%
Cystein 0.16 g 0%
Glutaminsäure 2.837 g 0%
Glycin 0.729 g 0%
Histidin 0.481 g 0%
Isoleucin 0.763 g 0%
Leucin 1.3 g 0%
Lysin 1.16 g 0%
Methionin 0.275 g 0%
Phenylalanin 0.827 g 0%
Prolin 0.955 g 0%
Serin 0.913 g 0%
Threonin 0.707 g 0%
Tryptophan 0.217 g 0%
Tyrosin 0.543 g 0%
Valin 0.905 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 880.88 mg 68%
Kupfer 0.63 mg 70%
Fluorid 1.05 mcg 0%
Eisen  4.89 mg 27%
Magnesium 165.09 mg 39%
Mangan 1.83 mg 80%
Phosphor 356.49 mg 29%
Kalium 956.68 mg 20%
Selen 16.54 mcg 30%
Natrium 2247.02 mg 98%
Zink 3.13 mg 28%
andere
Nährstoff Menge  DV
Wasser 333.706 g 0%
Asche 9.224 g 0%