Tofu and Vegetable Compote Recipe With Nutrition Data and Calorie Count

Tofu and Vegetable Compote

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

Yields:

2 servings

Prep Time:

20 mins

Cook Time:

10 mins

Meal Type:

Appetizer
Main Dish
Side Dish

Rating:

Ingredients

  • 2 large carrots
  • 1 stalk large celery
  • 3/4 cup green beans
  • 100 g firm silken tofu
  • 1/4 cup shredded cheddar cheese

Directions

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

Nutrition Facts

Serving Size 1 serving

Daily Values

Calories
Amount Per Serving 133
% Daily Value*
  • Total Fat
    Amount Per Serving 6.13g
    % Daily Value 8%
    • Saturated Fat
      Amount Per Serving 2.754g
    • Trans Fat
      Amount Per Serving 0g
    • Polyunsaturated Fat
      Amount Per Serving 0.876g
    • Monounsaturated Fat
      Amount Per Serving 0.292g
  • Cholesterol
    Amount Per Serving 15mg
    % Daily Value 5%
  • Sodium
    Amount Per Serving 185mg
    % Daily Value 8%
  • Total Carbohydrate
    Amount Per Serving 12.21g
    % Daily Value 4%
    • Dietary Fiber
      Amount Per Serving 4g
      % Daily Value 14%
    • Total Sugars
      Amount Per Serving 5.05g
      Includes -g Added Sugars
  • Protein
    Amount Per Serving 8.58g

Nutrients Declaration Requirement

  • Vitamin A
    Amount Per Serving 70mcg
    % Daily Value 8%
  • Vitamin C
    Amount Per Serving 13mg
    % Daily Value 14%
  • Vitamin D
    Amount Per Serving -mcg
    % Daily Value -%
  • Calcium
    Amount Per Serving 5mg
    % Daily Value 0%
  • Iron
    Amount Per Serving 7mg
    % Daily Value 39%
  • Potassium
    Amount Per Serving 494mg
    % Daily Value 11%
* 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 nutritional advice.

Nutrition summary:

  • Calories 133 KCal
  • Fat 6.13 g
  • Carbs 12.21 g
  • Protein 8.58 g

There are 133 calories in 1 serving of Tofu and Vegetable Compote.

How long would it take to burn off 133 KCal?

Basketball

13 minutes

Cycling (10 MPH)

18 minutes

Jogging

11 minutes

Running

9 minutes

Swimming (crawl, moderate pace)

13 minutes

Walking

15 minutes

Weight Training

15 minutes

Values estimated based on person weighing 160 lbs.

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