Creamy Beetroot & Onion Tofu With Zucchini
Ingredients
Metric
300 g ~ 2 small zucchini
200 g cooked beetroot
120 g cooked onions | how-to
30 ml milk | soy, oat or cashew
½ tsp garlic powder
½ tsp salt
Optional Garnish:
15 g pumpkin seeds
ground black pepper for taste
US
10 oz ~ 2 small zucchini
7 oz cooked beetroot
4 oz cooked onions | how-to
2 tbsp milk | soy, oat or cashew
½ tsp garlic powder
½ tsp salt
Optional Garnish:
2 tbsp pumpkin seeds
ground black pepper for taste
MAKES2 portions
PREP TIME10 minutes
COOKING TIME10 minutes
TOTAL TIME20 minutes
Steps
1Cut zucchinis into bite-sized pieces. Add to a lightly oiled frying pan, preferably cast iron. Set heat to medium-high (induction #6).
2Season for taste and fry for 5 minutes on each side or until golden brown.
3In the meantime, make the creamy tofu. Add cooked beetroot, cooked onions, milk, garlic powder and salt to a blender (large cup).
Vitamin E Boost: Add 30 g (~ 1 oz) of sunflower seeds and blend again until smooth.
Vitamin E Boost: Add 30 g (~ 1 oz) of sunflower seeds and blend again until smooth.
4Blend until smooth ~ 60 seconds.
5Add tofu.
6Blend again until smooth ~ 60 seconds.
Protein Boost: Add 30 g (2 tbsp) of almond protein powder and 30 ml (2 tbsp) more milk then blend again until smooth ~ 60 seconds.
Protein Boost: Add 30 g (2 tbsp) of almond protein powder and 30 ml (2 tbsp) more milk then blend again until smooth ~ 60 seconds.
7Split into two portions and spread the cream tofu on top of plates using a spoon or a spatula.
8Top with fried zucchini.
9Garnish with roasted pumpkin seeds and sprinkle with ground black pepper for taste.
Nutritional Info
Makes 2 portions
320 Calories per portion
23g protein
25g carbohydrates
7g fiber
15g fat
320 Calories per portion
23g protein
25g carbohydrates
7g fiber
15g fat
High in Vitamins B1, B2, B3, B5, B6, Folate, A, C, K
High in Omega 3 & 6
High in Calcium
High in Copper
High in Iron
High in Magnesium
High in Manganese
High in Phosphorus
High in Potassium
High in Selenium
High in Zinc
High in Omega 3 & 6
High in Calcium
High in Copper
High in Iron
High in Magnesium
High in Manganese
High in Phosphorus
High in Potassium
High in Selenium
High in Zinc
