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tofu

Tofu is een sojaproduct met 76 calorieën per 100 g, calcium en 8,1 g eiwit. Ideaal voor plantaardige maaltijden.

tofu

Over

Tofu is een zacht sojaproduct met een milde smaak, gemaakt door sojamelk te laten stremmen en de wrongel tot blokken te persen. Het neemt smaken goed op en wordt vaak gebruikt in roerbakgerechten, soepen, salades, scrambles en desserts.

Voedingswaarden

Per 100 g

% Dagelijkse waarde gebaseerd op een dieet van 2000 kcal

Calorieën 76 kcal

4% DV

Totaal vet 4.8g

7% DV

Vitamine D0.7g

Vitamine K1.1g

Thiamine (B1)2.7g

Totale koolhydraten 1.9g

1% DV

Folaat (B9)0.3g

Vitamine B120.6g

Eiwit 8.1g

16% DV

Plantaardig eiwit8.1g

Vitaminen & mineralen

Vitaminen

Voedingsstof	Hoeveelheid	DV%	Halfwaardetijd
Choline	28.2mg	5%
Folaat (B9)	15.0mcg	4%
Niacine (B3)	0.4mg	2%
Pantotheenzuur (B5)	0.1mg	2%
Riboflavine (B2)	0.1mg	4%
Thiamine (B1)	0.1mg	9%
Vitamine B6	0.0mg	3%
Vitamine E	0.0mg	0%
Vitamine K	2.4mcg	2%

Mineralen

Voedingsstof	Hoeveelheid	DV%	Halfwaardetijd
Calcium	350.0mg	35%
Koper	0.2mcg	0%
IJzer	5.4mg	30%
Magnesium	30.0mg	7%
Fosfor	97.0mg	14%
Kalium	121.0mg	3%
Selenium	8.9mcg	16%
Natrium	7.0mg	0%
Zink	1.0mg	9%

Recepten met tofu (41)

Mushroom tofu soba lunch bowl with edamame, bok choy, and sesame

Tofu scramble with spinach, mushrooms, red bell pepper, and iodized salt

Tofu, kale, and quinoa dinner bowl with iodized salt

Tofu stir-fry with bok choy, mushrooms, red bell pepper, and soba noodles

Lentil curry with tofu and sautéed kale over brown rice

Tofu broccoli brown rice stir-fry

Tofu chickpea grain salad

Fortified tofu quinoa power bowl

Tofu edamame brown rice lunch bowl

Tofu, mushroom, and spinach soba bowl

Tofu stir-fry with broccoli, mushrooms, bok choy, and brown rice

Lentil curry with tofu and sautéed kale

Calcium-set tofu, white bean, kale, and red bell pepper stir-fry with iodized salt

Calcium-set tofu, broccoli, and red bell pepper stir-fry with iodized salt

Calcium-set tofu, lentil, spinach, and red bell pepper stir-fry with brown rice

Calcium-Set Tofu Stir-Fry with Broccoli and Mushrooms

Mushroom and tofu stir-fry with broccoli and brown rice

Spinach chickpea tofu salad with citrus

Traditioneel Japans ontbijt

Traditioneel Japans ontbijt

Tofu Scramble with Spinach, Red Bell Pepper, and Nutritional Yeast

Tofu stir-fry with bok choy, mushrooms, and brown rice

Tofu and edamame vegetable curry with quinoa

Chicken stir-fry with tofu, brown rice, and mixed vegetables

Tofu stir-fry with brown rice and mixed vegetables

Tofu stir-fry with edamame, bok choy, and mushrooms

Tofu soba noodle bowl with broccoli and sesame

Seaweed tofu rice bowl with cucumber and carrots

Tofu soba noodle salad with edamame, cucumber, and seaweed

Tofu stir-fry with broccoli, mushrooms, and brown rice

Tofu brown rice stir-fry with broccoli, mushrooms, and sesame

Tofu soba noodle salad with broccoli, carrots, sesame, and soy-ginger dressing

Tofu and edamame rice bowl with broccoli and sesame

Tofu edamame soba bowl

Tofu and edamame soba bowl with seaweed

Shrimp stir-fry with tofu, bok choy, mushrooms, and soba noodles

Tofu stir-fry with broccoli, bell peppers, and brown rice

Tofu stir-fry with bok choy and mushrooms

Tofu stir-fry with broccoli and bell peppers

Tofu stir-fry with edamame, bok choy, mushrooms, and soba noodles

Chicken stir-fry with tofu, bok choy, mushrooms, and quinoa

Hotpot met zeevruchten, groenten, tofu, Chinese kool en paddenstoelen

Hotpot met zeevruchten, groenten, tofu, Chinese kool en paddenstoelen

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