Lemon-Garlic Tofu with Steamed Vegetables
30 min 1 serving 390 kcal · 33.9 g proteinLevel: Intermediate
The nutritionist's note
390 kcal for 34 g of protein and 20 g of fat, 27 g of that protein from the tofu alone. 10 g of fibre and 5 mg of non-heme iron, with the broccoli and lemon juice as vitamin C sources in the same dish. 0 µg of B12: no fortified ingredient here.
Ingredients
1 serving
- firm tofu170 g
- broccoli120 g
- courgette120 g
- carrot100 g
- lemon juice25 ml
- garlic10 g
- olive oil5 g
- flat-leaf parsley10 g
Method
- 1
Press the firm tofu (170 g) for 15 minutes between two weighted plates: this is the one step that decides whether it will colour or simply boil in its own water.
- 2
Cut it into 1.5 cm slices and pat them dry one last time.
- 3
Cut the broccoli (120 g) into florets, the carrot (100 g) into 3 mm rounds and the courgette (120 g) into half-moons.
- 4
Steam the vegetables for 8 minutes, starting with the carrot, adding the broccoli at 4 minutes and the courgette at 6: they do not cook at the same rate.
- 5
Heat 5 g of olive oil in a pan and sear the tofu slices for 4 minutes per side, without moving them.
- 6
Lower the heat, add the crushed garlic (10 g) and let it turn pale gold for 40 seconds without browning, or it turns bitter.
- 7
Off the heat, deglaze with the lemon juice (25 ml) and scrape up the juices; the pan should hiss.
- 8
Plate the vegetables, lay the tofu on top and spoon over the lemon-garlic juices, then scatter with chopped parsley (10 g).
Nutrition facts
per serving
| Energy | 390 kcal |
|---|---|
| Protein | 33.9 g |
| Carbohydrates | 19 g |
| Fat | 19.8 g |
| Fibre | 8.9 g |
| Iron | 5.3 mg |
| Vitamin B12 | 0 µg |
Potential allergens
- soy
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