Your Recipe

Marinated Tofu Salad

Zutat  Menge  Kalorien 
Zitronensaft 28.8g 6kcal
Tomaten 120g 22kcal
Tahini 30g 179kcal
Zwiebeln, rot, roh[pl:]Cebula, czerwona, surowa 44.38g 20kcal
Meersalz 4.5g 0kcal
Kreuzkümmel, gemahlen 3.2g 12kcal
Koriander gemahlen 0.6g 2kcal
Salat, Lattich oder Römersalat, roh 140g 24kcal
Tofu, extra fest, zubereitet mit Nigari 396.9g 329kcal
Gurke, geschält, roh 266g 27kcal

Recipe Tags:

Plant-Based Diet

Recipe Tags:

Food

Recipe Instructions:

Ingredients
Ingredient Checklist
2 tablespoons extra-virgin olive oil
3 tablespoons fresh lemon juice
1 teaspoon ground cumin
1 teaspoon ground coriander
¾ teaspoon salt
1 (14 ounce) package extra-firm tofu, patted dry and cubed (3/4-inch)
2 tablespoons tahini
4 cups chopped romaine lettuce
2 cups peeled, seeded and chopped cucumber
2 medium plum tomatoes, seeded and chopped
½ cup finely chopped red onion

DirectionsInstructions Checklist
Step 1
Combine oil, lemon juice, garlic, cumin, coriander and salt in a large zip-top plastic bag. Add tofu; seal the bag and gently shake to combine. Refrigerate for at least 30 minutes or up to 2 hours.

Step 2
Heat a large nonstick skillet over medium-high heat. Remove the tofu from the marinade using a slotted spoon; reserve the marinade in the bag. Cook the tofu until browned on the bottom, 4 to 5 minutes. Flip and cook until browned on the other side, 4 to 5 minutes.

Step 3
Pour the reserved marinade into a large bowl. Add tahini and whisk to combine. Add lettuce, cucumber, tomatoes and onion; toss to coat. Top the salad with the warm tofu.

Nährwertangaben 
Portionsgröße  259 g | ml
Menge pro Portion  155
648
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 9.8g 13%
Gesättigte Fettsäuren  1.6g 8%
Natrium 462mg 20%
Gesamte Kohlenhydrate  8.6g 3%
Ballaststoffe  3.7g 13%
Zucker  3.7g
Protein  13g 25%
Vitamin D 0mcg 0%
Kalzium 347mg 27%
Eisen  3.9mg 21%
Kalium 455mg 10%
* 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 168.597 mcg 19%
Thiamin [B1] 0.203 mg 17%
Riboflavin [B2] 0.133 mg 10%
Niacin [B3] 1.007 mg 6%
Pantothensäure [B5] 1.135 mg 23%
Vitamin B6 0.184 mg 11%
Cobalamin [B12] 0 mcg 0%
Folat [B9] 79.21 mcg 0%
Vitamin C 11.416 mg 13%
Vitamin D 0 mcg 0%
Vitamin E 0.275 mg 2%
Vitamin K 45.855 mcg 38%
Betain 0.102 mg 0%
Cholin 44.51 mg 8%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  8.6 g 3%
Sugars 3.7 g 7%
Ballaststoffe  3.7 g 13%
Carbohydrate 3.3 g 0%
Netto-Kohlenhydrate 4.9g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.559 g 0%
Arginin 1.019 g 0%
Asparaginsäure 1.399 g 0%
Cystein 0.068 g 0%
Glutaminsäure 2.496 g 0%
Glycin 0.547 g 0%
Histidin 0.297 g 0%
Isoleucin 0.57 g 0%
Leucin 0.946 g 0%
Lysin 0.594 g 0%
Methionin 0.178 g 0%
Phenylalanin 0.597 g 0%
Prolin 0.708 g 0%
Serin 0.693 g 0%
Threonin 0.534 g 0%
Tryptophan 0.172 g 0%
Tyrosin 0.47 g 0%
Valin 0.603 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 346.57 mg 27%
Kupfer 0.42 mg 47%
Fluorid 1.55 mcg 0%
Eisen  3.85 mg 21%
Magnesium 63.96 mg 15%
Mangan 0.95 mg 41%
Phosphor 206.45 mg 17%
Kalium 454.56 mg 10%
Selen 15.83 mcg 29%
Natrium 461.93 mg 20%
Zink 1.72 mg 16%
andere
Nährstoff Menge  DV
Wasser 224.211 g 0%
Asche 2.52 g 0%