Your Recipe

Easy Coconut Tofu

Zutat  Menge  Kalorien 
Meersalz 3g 0kcal
Kokosnussmehl 45g 159kcal
Tofu, extra fest, zubereitet mit Nigari 350g 291kcal

Recipe Tags:

Plant-Based Diet

Recipe Tags:

Food

Recipe Instructions:

1 block extra-firm tofu , around 350g, (see recipe notes)
▢45g | ½ cup coconut flour
▢½ teaspoon salt
▢A good grind of cracked black pepper


Preheat oven to 400°F
▢
Put the coconut flour on a plate or in a bowl and stir in the salt and pepper so it is evenly distributed.
▢
Open the packet of tofu and drain off the liquid but don't dry the tofu.
▢
Cut the piece of tofu into ½ inch rectangular slabs. Cut each rectangle into two to make squares, then each square into triangles.

▢
Dip each triangle into the flour mixture and turn it all over until each side is covered.
▢
Put each triangle onto a baking sheet .
▢
Place in the preheated oven and bake for 30 minutes or until golden brown all over.
▢
Serve immediately.

Nährwertangaben 
Portionsgröße  100 g | ml
Menge pro Portion  112
470
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 6.2g 8%
Gesättigte Fettsäuren  2.1g 11%
Natrium 302mg 13%
Gesamte Kohlenhydrate  3.3g 1%
Ballaststoffe  5.4g 19%
Zucker  2.9g
Protein  11g 21%
Vitamin D 0mcg 0%
Kalzium 250mg 19%
Eisen  2.2mg 12%
Kalium 194mg 4%
* 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. 
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Vitamin
Nährstoff Menge  DV
Vitamin A 0 mcg 0%
Thiamin [B1] 0.049 mg 4%
Riboflavin [B2] 0.051 mg 4%
Niacin [B3] 0.357 mg 2%
Pantothensäure [B5] 0.798 mg 16%
Vitamin B6 0.087 mg 5%
Cobalamin [B12] 0 mcg 0%
Folat [B9] 9.338 mcg 0%
Vitamin C 0 mg 0%
Vitamin D 0 mcg 0%
Vitamin E 0.039 mg 0%
Vitamin K 2.45 mcg 2%
Betain 0 mg 0%
Cholin 28.875 mg 5%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  3.3 g 1%
Sugars 2.9 g 6%
Ballaststoffe  5.4 g 19%
Carbohydrate 0 0%
Netto-Kohlenhydrate 0.4g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.391 g 0%
Arginin 0.691 g 0%
Asparaginsäure 1.029 g 0%
Cystein 0.029 g 0%
Glutaminsäure 1.662 g 0%
Glycin 0.37 g 0%
Histidin 0.218 g 0%
Isoleucin 0.429 g 0%
Leucin 0.704 g 0%
Lysin 0.446 g 0%
Methionin 0.107 g 0%
Phenylalanin 0.422 g 0%
Prolin 0.548 g 0%
Serin 0.513 g 0%
Threonin 0.396 g 0%
Tryptophan 0.118 g 0%
Tyrosin 0.354 g 0%
Valin 0.44 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 249.75 mg 19%
Kupfer 0.24 mg 27%
Fluorid 0 mcg 0%
Eisen  2.24 mg 12%
Magnesium 42.33 mg 10%
Mangan 0.81 mg 35%
Phosphor 116.6 mg 9%
Kalium 194.29 mg 4%
Selen 13.18 mcg 24%
Natrium 301.85 mg 13%
Zink 1.08 mg 10%
andere
Nährstoff Menge  DV
Wasser 72.013 g 0%
Asche 1.12 g 0%