Recipes · Indonesian · Snacks
Tahu Goreng (Fried Tofu with Peanut Sauce)
One serving has 479 kcal and 28 g protein, and at least a fifth of a woman's daily need of manganese (112%), calcium (92%), copper (72%), phosphorus (49%), selenium (44%) and vitamin K (44%). Ready in 25 minutes.
- Preparation: 15 min
- Cooking: 10 min
- Makes: 1 serving (258 g)
- Difficulty: Easy
- Diets: Vegan, Dairy-free, Low carb
- Contains: gluten, peanut, soy
Ingredients
- 130 g Tofu, firm
- 15 g Vegetable oil
- 20 g Peanut butter
- 10 g Hoisin sauce
- 5 g Lime juice
- 5 g Chili peppers, red, raw
- 3 g Garlic, raw
- 20 g Water
- 30 g Cucumber, raw
- 20 g Bean sprouts, raw
Method
- Cut the tofu into cubes and pat them dry.
- Heat the oil in a pan and fry the tofu for 2-3 minutes a side until golden and a little crisp on the outside.
- Meanwhile, whisk the peanut butter, sweet soy stand-in sauce, lime juice, minced garlic, chopped chili and water into a smooth, pourable sauce.
- Slice the cucumber and blanch the bean sprouts briefly in boiling water, then drain.
- Arrange the fried tofu with the cucumber and bean sprouts on a plate.
- Spoon the peanut sauce generously over the top and serve right away while the tofu is still warm.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 479 kcal | 23% |
| Carbohydrates | 16.6 g | |
| Water | 173 mL | |
| Fiber | 4.9 g | 17% |
| Protein | 28.4 g | 59% |
| Tryptophan | 0.32 g | |
| Threonine | 1.1 g | |
| Isoleucine | 1.1 g | |
| Leucine | 1.9 g | |
| Lysine | 1.2 g | |
| Methionine | 0.29 g | |
| Cystine | 0.08 g | |
| Phenylalanine | 1.1 g | |
| Tyrosine | 0.93 g | |
| Valine | 1.2 g | |
| Histidine | 0.58 g | |
| Fat | 37 g | |
| Monounsaturated | 11.1 g | |
| Polyunsaturated | 17.7 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 13.4 g | |
| Saturated | 6 g | |
| Trans-Fats | 0.11 g | |
| Cholesterol | 0.3 mg | |
| Calcium | 916 mg | 92% |
| Copper | 0.65 mg | 72% |
| Iron | 4.3 mg | 24% |
| Magnesium | 122 mg | 39% |
| Manganese | 2 mg | 112% |
| Phosphorus | 344 mg | 49% |
| Potassium | 541 mg | 12% |
| Selenium | 24.3 µg | 44% |
| Sodium | 269 mg | |
| Zinc | 2.8 mg | 35% |
| Thiamin (vitamin B1) | 0.27 mg | 25% |
| Riboflavin (vitamin B2) | 0.24 mg | 22% |
| Niacin (vitamin B3) | 3.5 mg | 25% |
| Pantothenic acid (vitamin B5) | 0.59 mg | 12% |
| Pyridoxine (vitamin B6) | 0.31 mg | 24% |
| Folate (vitamin B9) | 73.2 µg | 18% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 7 mg | 2% |
| Vitamin A | 4.2 µg | 1% |
| Vitamin C | 13.4 mg | 18% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 3.1 mg | 21% |
| Vitamin K | 39.9 µg | 44% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.3 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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