Golden Tofu Bowl with Hummus, Chickpeas and Raw Vegetables
25 min 1 serving 466 kcal · 34.9 g proteinLevel: Intermediate
The nutritionist's note
466 kcal for 35 g of protein: 22 g from the pressed tofu, 5 g from the chickpeas, 4 g from the hummus. 11 g of fibre and 5.2 mg of non-heme iron, with the raw tomatoes, raw red cabbage and lemon as vitamin C sources in the same bowl. 0 µg of B12: no fortified ingredient here.
Ingredients
1 serving
- firm tofu140 g
- hummus60 g
- cooked chickpeas60 g
- cherry tomatoes100 g
- cucumber80 g
- red cabbage60 g
- lemon juice15 ml
- olive oil2 g
- cumin, smoked paprika and turmeric3 g
- flat-leaf parsley10 g
Method
- 1
Press the firm tofu (140 g) for 10 minutes between two weighted plates, then cut it into 2 cm cubes.
- 2
Toss the cubes with the cumin, smoked paprika and turmeric (3 g in total) until evenly coated.
- 3
Brown them for 7 minutes in a pan with 2 g of olive oil, turning them only once per side.
- 4
Drain and rinse the chickpeas (60 g) and add them to the pan for the last 3 minutes so they dry out and crisp up.
- 5
Cut the cucumber (80 g) into half-moons, halve the cherry tomatoes (100 g) and shred the red cabbage (60 g) very finely.
- 6
Whisk the lemon juice (15 ml) with the chopped parsley (10 g), salt and pepper.
- 7
Spread the hummus (60 g) across the base of the bowl with the back of a spoon, hollowing out a groove.
- 8
Arrange the tofu, chickpeas and raw vegetables on top in separate sections, then spoon over the lemon dressing.
Nutrition facts
per serving
| Energy | 466 kcal |
|---|---|
| Protein | 34.9 g |
| Carbohydrates | 28.2 g |
| Fat | 23.8 g |
| Fibre | 10.7 g |
| Iron | 6 mg |
| Vitamin B12 | 0 µg |
Potential allergens
- soy
- sesame
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