Tofu with braised vegetables_1440x770.jpg

Tofu with braised vegetables

Ingredients for 2 people:

  • 300 g tofu
  • 300 g tomatoes
  • 300 g courgette
  • 100 ml vegetable stock
  • 3 tbsp. red wine vinegar
  • 1 tbsp. herbes de Provence mix
  • 1 garlic clove
  • 2 yellow bell peppers (300 g)
  • 1 tbsp. olive oil
  • Salt, pepper

Preparation

Step 1

For the tofu marinade, mix the vinegar, stock, herbs and oil in a bowl.

Peel the garlic and crush in a garlic press (or cut up small and crush with a fork), and mix in the marinade. Dice the tofu and leave to marinate for about 1 hour.

Step 2

Halve the peppers, wash and dice. Wash and dice the tomatoes, remove the core and stalks. Wash and dice the courgettes.

Step 3

Preheat the oven to 180°C.

Step 4

Add the vegetables to an ovenproof dish. Drizzle the tofu marinade over the vegetables, add salt and pepper, and braise in the pre-heated oven for 15 minutes.

Step 5

Take the dish out of the oven, turn the vegetables, arrange the tofu over them and cook for another 15 minutes.

Enjoy your meal!

Nutritional values per serving:

Energy: approx. 1147 kJ, 273 kcal

Protein: 27 g

Fat: 16 g

Carbohydrate: 12 g

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Couscous-Gemüse-pfanne_29139580-1.jpg

Couscous & vegetable dish

Ingredients for 2 people:

  • 250 g broccoli
  • 1 carrot (about 100 g)
  • 1 bell pepper
  • 1 garlic clove
  • 75 g peas
  • 1 tbsp. curry powder
  • 1 tsp harissa (hot Arabic spice paste)
  • 200 ml vegetable stock
  • 100 g couscous (ideally whole wheat)
  • 2 spring onions
  • 2 tbsp. olive oil
  • Salt, pepper

Preparation

Step 1

Wash the broccoli. Trim and peel the thick stalk, and dice it into 1 cm large cubes. Separate the rest of the broccoli into florets.

Step 2

Quarter the bell pepper, remove the core, wash it and dice into roughly 1 cm sized pieces.

Step 3

Wash and peel the carrot, and cut into 0.5 cm sized cubes.

Step 4

Peel the garlic clove and cut into fine slices.

Step 5

Heat up the oil in a pan. Fry the broccoli, bell pepper, carrot and garlic at a moderate heat for about 5 minutes. Add the peas, curry and harissa.

Season with salt and pepper. Pour in the stock, bring to the boil and simmer for 1 minute. Add the couscous, stir and bring everything to the boil. Switch off the hob, cover the pan and leave for 5 minutes for the couscous to swell.

Step 6

Meanwhile, wash the spring onions and slice into fine rings.

At the end of the cooking time, break up the couscous with a fork.

Scatter the spring onions over the couscous & vegetable dish and serve.

Enjoy your meal!

Nutritional values per serving:

Energy: approx. 1457 kJ, 347 kcal

Protein: 12.7 g 

Fat: 25.1 g

Carbohydrate: 16.6 g

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green pasta salad with tuna.jpg

Green pasta salad with tuna

Ingredients for 2 people:

  • 150 g green pasta
  • ½ tin tuna steaks (115 g)
  • 75 g set sour cream
  • 25 g capers (jar)
  • ¼ cucumber
  • 50 g spring onions
  • 1 green bell pepper
  • ½ bunch of basil
  • Salt, pepper

Preparation

Step 1

Cook the pasta in salty water.

Step 2

Meanwhile, strain the tuna and leave to drain. Blend half of the tuna,sour cream and 1 tbsp. of the caper liquid, season to taste with salt and pepper.

Step 3

Wash the cucumber, rub dry and slice finely. Wash the spring onions and cut into rings. Quarter the bell pepper, remove the core, and cut into bite-sized pieces.

Step 4

Strain the pasta, refresh with cold water and leave to drain. Mix the pasta, cucumber and pepper.

Step 5

Wash the basil and shake dry. Pick half the leaves from the stalks and cut into fine strips.

Step 6

Add the basil strips to the sauce and stir. Sprinkle the rest of the basil over the salad. Mix the sauce and the salad.

Step 7

Break the rest of the tuna into pieces and carefully mix it with the salad.

Garnish with capers.

Enjoy your meal!

 

 

Nutritional values per serving:

Energy: approx. 1550 kJ, 370 kcal

Protein: 17 g

Fat: 6 g

Carbohydrate: 62 g

 

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