Your Recipe

Marinated Tofu Salad

Ingrédient Quantité Calories
Jus de citron 28.8g 6kcal
Tomates 120g 22kcal
Tahini 30g 179kcal
Oignons rouges, crus 44.38g 20kcal
Sel de mer 4.5g 0kcal
Cumin, moulu 3.2g 12kcal
Coriandre moulue 0.6g 2kcal
Laitue, cos ou romaine, crue 140g 24kcal
Tofu, extra ferme, préparé avec du nigari 396.9g 329kcal
Concombre, pelé, cru 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.

Valeurs nutritives
Taille des portions 259 g | ml
Quantité par portion 155
648
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 9.8g 13%
Gras saturés 1.6g 8%
Sodium 462mg 20%
Total des glucides 8.6g 3%
Fibres alimentaires 3.7g 13%
Sucre 3.7g
Protéine 13g 25%
Vitamine D 0mcg 0%
Calcium 347mg 27%
Fer 3.9mg 21%
Potassium 455mg 10%
* 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 168.597 mcg 19%
Thiamine [B1] 0.203 mg 17%
Riboflavine [B2] 0.133 mg 10%
Niacine [B3] 1.007 mg 6%
Acide pantothénique [B5] 1.135 mg 23%
Vitamine B6 0.184 mg 11%
Cobalamine [B12] 0 mcg 0%
Floate [B9] 79.21 mcg 0%
Vitamine C 11.416 mg 13%
Vitamine D 0 mcg 0%
Vitamine E 0.275 mg 2%
Vitamine K 45.855 mcg 38%
Bétaïne 0.102 mg 0%
Choline 44.51 mg 8%
Carbohydrates
nutriment Quantité DV
Total des glucides 8.6 g 3%
Sugars 3.7 g 7%
Fibres alimentaires 3.7 g 13%
Carbohydrate 3.3 g 0%
Glucides nets 4.9g
acides aminés
nutriment Quantité DV
Alanine 0.559 g 0%
Arginine 1.019 g 0%
Acide aspartique 1.399 g 0%
Cystéine 0.068 g 0%
Acide glutamique 2.496 g 0%
Glycine 0.547 g 0%
Histidine 0.297 g 0%
Isoleucine 0.57 g 0%
Leucine 0.946 g 0%
Lysine 0.594 g 0%
Méthionine 0.178 g 0%
Phénylalanine 0.597 g 0%
Proline 0.708 g 0%
Sérine 0.693 g 0%
Thréonine 0.534 g 0%
Tryptophane 0.172 g 0%
Tyrosine 0.47 g 0%
Valine 0.603 g 0%
Minéraux
nutriment Quantité DV
Calcium 346.57 mg 27%
Cuivre 0.42 mg 47%
Fluorure 1.55 mcg 0%
Fer 3.85 mg 21%
Magnésium 63.96 mg 15%
Manganèse 0.95 mg 41%
Phosphore 206.45 mg 17%
Potassium 454.56 mg 10%
Sélénium 15.83 mcg 29%
Sodium 461.93 mg 20%
Zinc 1.72 mg 16%
autres
nutriment Quantité DV
Eau 224.211 g 0%
Cendres 2.52 g 0%