Recipes · Japanese · Side Dishes
Hiyayakko (Chilled Tofu)
One serving has 133 kcal and 15 g protein, and at least a fifth of a woman's daily need of manganese (49%), copper (38%), selenium (33%), phosphorus (29%), folate (24%) and calcium (23%). Ready in 5 minutes.
- Preparation: 5 min
- Makes: 1 serving (222 g)
- Difficulty: Easy
- Diets: Vegan, Dairy-free, Low carb
- Contains: gluten, soy
Ingredients
- 200 g Tofu, soft (silken)
- 8 g Scallions, raw
- 5 g Ginger, fresh
- 9 g Soy sauce
Method
- Chill the tofu block well, then drain off any liquid and pat dry.
- Cut the tofu into two thick slabs and place on a small plate.
- Finely grate the ginger and thinly slice the scallion.
- Top the tofu with the grated ginger and scallion, and drizzle with the soy sauce just before serving; dried bonito flakes are a traditional topping too, if available.
- Serve immediately, well chilled.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 133 kcal | 6% |
| Carbohydrates | 4.3 g | |
| Water | 192 mL | |
| Fiber | 0.78 g | 3% |
| Protein | 15.3 g | 32% |
| Tryptophan | 0.21 g | |
| Threonine | 0.57 g | |
| Isoleucine | 0.69 g | |
| Leucine | 1.1 g | |
| Lysine | 0.91 g | |
| Methionine | 0.18 g | |
| Cystine | 0.19 g | |
| Phenylalanine | 0.68 g | |
| Tyrosine | 0.47 g | |
| Valine | 0.7 g | |
| Histidine | 0.4 g | |
| Fat | 7.5 g | |
| Monounsaturated | 1.6 g | |
| Polyunsaturated | 4.2 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 3.7 g | |
| Saturated | 1.1 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 0 mg | |
| Calcium | 232 mg | 23% |
| Copper | 0.34 mg | 38% |
| Iron | 2.5 mg | 14% |
| Magnesium | 64.4 mg | 21% |
| Manganese | 0.89 mg | 49% |
| Phosphorus | 204 mg | 29% |
| Potassium | 322 mg | 7% |
| Selenium | 17.9 µg | 33% |
| Sodium | 512 mg | |
| Zinc | 1.4 mg | 18% |
| Thiamin (vitamin B1) | 0.1 mg | 9% |
| Riboflavin (vitamin B2) | 0.1 mg | 9% |
| Niacin (vitamin B3) | 1.4 mg | 10% |
| Pantothenic acid (vitamin B5) | 0.14 mg | 3% |
| Pyridoxine (vitamin B6) | 0.13 mg | 10% |
| Folate (vitamin B9) | 94.9 µg | 24% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 58.3 mg | 14% |
| Vitamin A | 4 µg | 1% |
| Vitamin C | 2.1 mg | 3% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 0.08 mg | 1% |
| Vitamin K | 20.6 µg | 23% |
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
0.2 kg CO2e a serving: about average for breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
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