Your Recipe

Roasted Cauliflower Chipotle Tofu Veggie Bowl

Ingrédient Quantité Calories
Chou-fleur 420g 105kcal
Haricots noirs 226.796g 299kcal
Tofu 250g 290kcal
Quinoa 360g 432kcal
Ail 3g 4kcal
Huile d'olive 26.6g 235kcal
Origan séché 1.01g 3kcal
Feuilles de coriandre fraiches 4g 1kcal
Crème acidulée 120g 238kcal
Cumin, moulu 1.4g 5kcal
Sauce, salsa, prête à servir 226g 66kcal
Poivrons, jalapeno, crus 25g 7kcal
Jus de citron vert 46.02g 12kcal
Sirop d'agave (édulcorant) 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
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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!

Valeurs nutritives
Taille des portions 433 g | ml
Quantité par portion 441
1846
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 20g 26%
Gras saturés 5g 25%
Sodium 2247mg 98%
Total des glucides 53g 19%
Fibres alimentaires 11g 41%
Sucre 10g
Protéine 18g 36%
Vitamine D 0mcg 0%
Calcium 881mg 68%
Fer 4.9mg 27%
Potassium 957mg 20%
* Le pourcentage de la valeur quotidienne (VQ) vous indique la quantité d'un nutriment contenu dans une portion d'aliment dans le cadre d'un régime quotidien. On utilise 2000 calories par jour pour les conseils généraux en matière de nutrition.
Vitamines
nutriment Quantité DV
Vitamine A 58.047 mcg 6%
Thiamine [B1] 0.427 mg 36%
Riboflavine [B2] 0.347 mg 27%
Niacine [B3] 2.249 mg 14%
Acide pantothénique [B5] 1.22 mg 24%
Vitamine B6 0.568 mg 33%
Cobalamine [B12] 0.063 mcg 0%
Floate [B9] 210.073 mcg 0%
Vitamine C 64.41 mg 72%
Vitamine D 0 mcg 0%
Vitamine E 3.325 mg 22%
Vitamine K 33.987 mcg 28%
Bétaïne 0.234 mg 0%
Choline 54.45 mg 10%
Carbohydrates
nutriment Quantité DV
Total des glucides 52.6 g 19%
Sugars 10.5 g 21%
Fibres alimentaires 11.5 g 41%
Carbohydrate 41.9 g 0%
Glucides nets 42.2g
acides aminés
nutriment Quantité DV
Alanine 0.787 g 0%
Arginine 1.192 g 0%
Acide aspartique 1.867 g 0%
Cystéine 0.16 g 0%
Acide glutamique 2.837 g 0%
Glycine 0.729 g 0%
Histidine 0.481 g 0%
Isoleucine 0.763 g 0%
Leucine 1.3 g 0%
Lysine 1.16 g 0%
Méthionine 0.275 g 0%
Phénylalanine 0.827 g 0%
Proline 0.955 g 0%
Sérine 0.913 g 0%
Thréonine 0.707 g 0%
Tryptophane 0.217 g 0%
Tyrosine 0.543 g 0%
Valine 0.905 g 0%
Minéraux
nutriment Quantité DV
Calcium 880.88 mg 68%
Cuivre 0.63 mg 70%
Fluorure 1.05 mcg 0%
Fer 4.89 mg 27%
Magnésium 165.09 mg 39%
Manganèse 1.83 mg 80%
Phosphore 356.49 mg 29%
Potassium 956.68 mg 20%
Sélénium 16.54 mcg 30%
Sodium 2247.02 mg 98%
Zinc 3.13 mg 28%
autres
nutriment Quantité DV
Eau 333.706 g 0%
Cendres 9.224 g 0%