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Yields:
2 servings
Prep Time:
20 mins
Cook Time:
10 mins
Meal Types:
Appetizers
Main Dishes
Side Dishes
Rating:
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Tofu and Vegetable Compote

A puree of carrot, celery, cheddar and pepper mixed with stir-fry green string beans and firm tofu.

Ingredients

Directions

  1. Wash and chop the carrots and celery into a medium bowl.
  2. Add a few table spoons of water. Blend in a food processor or with a suitable mixer.
  3. Chop the tofu into squares and stir-fry in a non-stick pan.
  4. Spray a '0 calorie' vegetable oil spray. Until golden brown and firm. Stir in the green beans and the carrot/celery puree.
  5. Heat for a minute or two and mix in the cheddar cheese. (Vegans skip this step.)
  6. Add spices if necessary, pepper or paprika for example. Some herbs if you see fit.
  7. Serve in a bowl, all mixed together, and enjoy!
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Nutrition summary:

There are 133 calories in 1 serving of Tofu and Vegetable Compote.
Calorie break-down: 40% fat, 35% carbs, 25% protein.

Nutrition Facts
Serving Size 1 serving
Amount Per Serving
Calories
133
 
% Daily Values*
Total Fat
6.13g
8%
Saturated Fat
2.754g
14%
Trans Fat
0g
Polyunsaturated Fat
0.876g
Monounsaturated Fat
0.292g
Cholesterol
15mg
5%
Sodium
185mg
8%
Total Carbohydrate
12.21g
4%
Dietary Fiber
4g
14%
Sugars
5.05g
Protein
8.58g
Vitamin D
-
Calcium
68mg
5%
Iron
1.22mg
7%
Potassium
494mg
11%
Vitamin A
627mcg
70%
Vitamin C
11.9mg
13%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
7%
of RDI*
(133 calories)
7% of RDI
Calorie Breakdown:
 
Carbohydrate (35%)
 
Fat (40%)
 
Protein (25%)
* Based on a RDI of 2000 calories


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