Healthy Vegetarian Recipes
Tofu Egg
Salad
12 ounces tofu, firm drained very well
1/4 cup chopped onion
1/4 cup chopped celery
3 tablespoons dill pickle – chopped
1 tablespoon yellow mustard
2 tablespoons mayonnaise
2 tablespoons capers – drained
Salt and pepper, to taste
A few drops of soy sauce
Tabasco sauce (optional)
Mix everything but the tofu. Squish
tofu with your hands or fork and fold into mixed
ingredients. Add a few drops of Tabasco sauce if
desired. Let sit for one hour.
Tofu Pizza
In blender mix:
1 egg
1/4 cup parmesan cheese
1 Tbs. protein powder
1/2 block firm tofu
1 tsp. crushed rosemary
salt to taste
How to prepare:
Spread in a round 9" cake pan.
Top with:
chopped sweet peppers
chopped tomatoes
Drizzle pesto sauce over this, then
add grated mozzarella, black olives, bacon bits.
Sprinkle parmesan cheese on top.
Preheat oven to 425 and bake for 20 min. Cool 5 min.
then serve.
Explore the Health Benefits of beans
and grains
kidney beans
mung beans
pinto beans
soybeans
tofu
textured vegetable protein
amaranth
barley
basmati rice
brown rice
buckwheat
bulgar
gluten
lentils
quinoa
rice
triticale
wild rice
Tofu, raw,
firm, prepared with calcium sulfate
| Nutrient |
Units
|
1.00 X 0.5 cup
-------
126g
|
| Proximates
|
| Water
|
g
|
87.99
|
| Energy
|
kcal
|
183
|
| Energy
|
kj
|
765
|
| Protein
|
g
|
19.88
|
| Total lipid (fat)
|
g
|
10.99
|
| Ash
|
g
|
1.76
|
| Carbohydrate, by difference
|
g
|
5.39
|
| Fiber, total dietary
|
g
|
2.9
|
| Minerals
|
| Calcium, Ca
|
mg
|
861
|
| Iron, Fe
|
mg
|
3.35
|
| Magnesium, Mg
|
mg
|
73
|
| Phosphorus, P
|
mg
|
239
|
| Potassium, K
|
mg
|
299
|
| Sodium, Na
|
mg
|
18
|
| Zinc, Zn
|
mg
|
1.98
|
| Copper, Cu
|
mg
|
0.476
|
| Manganese, Mn
|
mg
|
1.488
|
| Selenium, Se
|
mcg
|
21.9
|
| Vitamins
|
| Vitamin C, total ascorbic acid
|
mg
|
0.3
|
| Thiamin
|
mg
|
0.199
|
| Riboflavin
|
mg
|
0.129
|
| Niacin
|
mg
|
0.480
|
| Pantothenic acid
|
mg
|
0.168
|
| Vitamin B-6
|
mg
|
0.116
|
| Folate, total
|
mcgg
|
37
|
| Folic acid
|
mcg
|
0
|
| Folate, food
|
mcg
|
37
|
| Folate, DFE
|
mcg_DFE
|
37
|
| Vitamin B-12
|
mcg
|
0.00
|
| Vitamin A, IU
|
IU
|
209
|
| Vitamin A, RAE
|
mcg_RAE
|
100
|
| Retinol
|
mcg
|
0
|
| Lipids
|
| Fatty acids, total saturated
|
g
|
1.589
|
| Fatty acids, total monounsaturated
|
g
|
2.425
|
| Fatty acids, total polyunsaturated
|
g
|
6.200
|
| Cholesterol
|
mg
|
0
|
| Amino acids
|
| Tryptophan
|
g
|
0.310
|
| Threonine
|
g
|
0.811
|
| Isoleucine
|
g
|
0.985
|
| Leucine
|
g
|
1.511
|
| Lysine
|
g
|
1.309
|
| Methionine
|
g
|
0.255
|
| Cystine
|
g
|
0.275
|
| Phenylalanine
|
g
|
0.968
|
| Tyrosine
|
g
|
0.665
|
| Valine
|
g
|
1.003
|
| Arginine
|
g
|
1.323
|
| Histidine
|
g
|
0.578
|
| Alanine
|
g
|
0.815
|
| Aspartic acid
|
g
|
2.196
|
| Glutamic acid
|
g
|
3.436
|
| Glycine
|
g
|
0.776
|
| Proline
|
gg
|
1.072
|
| Serine
|
g
|
0.936
|
USDA National Nutrient Database
for Standard Reference, Release 18 (2005)
|
Smile!