🍽️ Pan-fried Tofu with Mushrooms and Colorful Vegetables

Name: Pan-fried Tofu with Mushrooms and Colorful Vegetables
Total time: 30 min
Yield: 4 servings
Ingredients: 300 g white button mushrooms; 1 carrot; 1 zucchini; 1 garlic clove; 2 sprigs marjoram; 3 tbsp olive oil; 100 ml soy cream (or oat cream); pepper; salt; 0.25 organic lemon; 200 g tofu; 2 tsp ground flaxseeds; chili flakes; 200 g cherry tomatoes; 1 handful basil; 2 slices spelt whole grain bread

589 kcal · 30 min · 4 servings

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Ingredients

300 g white button mushrooms
1 carrot
1 zucchini
1 garlic clove
2 sprigs marjoram
3 tbsp olive oil
100 ml soy cream (or oat cream)
pepper
salt
0.25 organic lemon
200 g tofu
2 tsp ground flaxseeds
chili flakes
200 g cherry tomatoes
1 handful basil
2 slices spelt whole grain bread

Instructions

1. Rinse the mushrooms briefly under running water and pat them dry. Cut the mushrooms in half.
2. Peel the carrot and the zucchini. Cut the vegetables into small, even cubes.
3. Peel the garlic clove and mince the garlic flesh very finely.
4. Wash the fresh marjoram plant and shake off excess water. Pluck the small leaves off the stems.
5. Add two tablespoons of oil to a large pan and heat it up.
6. Add the chopped garlic, the carrot cubes, and the zucchini cubes to the hot pan.
7. Fry the vegetables over medium heat for five minutes until they become soft.
8. Add the halved mushrooms to the pan and fry everything for another seven minutes.
9. Sprinkle the marjoram, salt, and pepper over the vegetables and stir well.
10. Stir the soy cream into the vegetables until well combined.
11. Rinse the lemon wedge under running water.
12. Grate some of the yellow peel of the lemon directly into the pan.
13. Squeeze the juice of the lemon and add it to the pan as well.
14. Finally, adjust the sauce to taste with salt and pepper.
15. Cut the tofu into bite-sized cubes.
16. Heat the remaining oil in a separate pan.
17. Fry the tofu cubes over high heat for five minutes until golden brown.
18. Add the flax seeds to the pan and fry them together for one minute.
19. Season the tofu with salt, pepper, and chili flakes.
20. Wash the tomatoes and pat them dry.
21. Cut the tomatoes in half.
22. Wash the basil and shake off excess water.
23. Pluck the basil leaves off the stems.
24. Place the mushroom-vegetable mixture and the tofu onto the plates.
25. Add the halved tomatoes alongside.
26. Sprinkle the fresh basil leaves over the dish.
27. Serve the meal hot together with bread.

Nutrition per serving

kcal: 589
Protein: 34 g · Fett/Fat: 35 g · Carbs: 35 g