Your Recipe

Rice with Tofu and Chickpeas

Zutat  Menge  Kalorien 
Zitronensaft 30.68g 7kcal
Gurke 120g 19kcal
Reis wild roh 160g 571kcal
Tahini 30g 179kcal
Knoblauch 3g 4kcal
Leitungswasser 60g 0kcal
Olivenöl 21g 186kcal
Paprika 2.3g 6kcal
Pfefferminze frisch[pl:]Mięta pieprzowa świeża 7.5g 5kcal
Kichererbsen ( Kicherbohnen, Bengalische Kichererbsen), reife Samen, gekocht, gekocht, ohne Salz 164g 269kcal
Kirschtomaten, roh 488g 88kcal
Salz, koscher 6g 0kcal
Tofu, extra fest, zubereitet mit 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.

Nährwertangaben 
Portionsgröße  372 g | ml
Menge pro Portion  416
1740
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 16g 21%
Gesättigte Fettsäuren  2.4g 12%
Natrium 617mg 27%
Gesamte Kohlenhydrate  51g 19%
Ballaststoffe  9.3g 33%
Zucker  7.7g
Protein  22g 44%
Vitamin D 0mcg 0%
Kalzium 365mg 28%
Eisen  5.3mg 30%
Kalium 818mg 17%
* 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 71.912 mcg 8%
Thiamin [B1] 0.293 mg 24%
Riboflavin [B2] 0.261 mg 20%
Niacin [B3] 4.413 mg 28%
Pantothensäure [B5] 1.658 mg 33%
Vitamin B6 0.444 mg 26%
Cobalamin [B12] 0 mcg 0%
Folat [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
Nährstoff Menge  DV
Gesamte Kohlenhydrate  51.2 g 19%
Sugars 7.7 g 15%
Ballaststoffe  9.3 g 33%
Carbohydrate 33.7 g 0%
Netto-Kohlenhydrate 43.5g
Aminosäuren
Nährstoff Menge  DV
Alanin 1.044 g 0%
Arginin 1.822 g 0%
Asparaginsäure 2.485 g 0%
Cystein 0.192 g 0%
Glutaminsäure 4.442 g 0%
Glycin 0.967 g 0%
Histidin 0.562 g 0%
Isoleucin 0.98 g 0%
Leucin 1.613 g 0%
Lysin 1.092 g 0%
Methionin 0.398 g 0%
Phenylalanin 1.076 g 0%
Prolin 1.077 g 0%
Serin 1.191 g 0%
Threonin 0.87 g 0%
Tryptophan 0.279 g 0%
Tyrosin 0.82 g 0%
Valin 1.105 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 365.45 mg 28%
Kupfer 0.77 mg 86%
Fluorid 13.88 mcg 0%
Eisen  5.34 mg 30%
Magnesium 152.97 mg 36%
Mangan 1.93 mg 84%
Phosphor 448.54 mg 36%
Kalium 818.13 mg 17%
Selen 18.36 mcg 33%
Natrium 616.84 mg 27%
Zink 4.75 mg 43%
andere
Nährstoff Menge  DV
Wasser 277.579 g 0%
Asche 3.478 g 0%