Recipe details

Tofu amaranth salad

Vegetables / Legumes

  • lettuce
  • tofu
  • avocados
  • coconut milk
  • amaranth leaves
  • onions
  • lemon juice
  • oil
  • basil
  • salt
  • garlic
  • pepper

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Preparation & details:

www.101cookbooks.com/archives/tofu-amaranth-salad-recipe.html

Source: 101 Cookbooks

121 recipes on HappyForks

Nutrition Facts label

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Amount per 100 g

  • Energy (calories): 69 kcal 3%
  • Protein: 3.14 g 6%
  • Fat: 5.39 g Why gray? Help 11%
  • Carbohydrates: 3.64 g 1%

Calorie breakdown

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  • Protein: 15% 10 kcal
  • Fat: 66% 45 kcal
  • Carbohydrates: 19% 13 kcal

Omega 6 : Omega 3

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1:1 20:1 6:1

tofu amaranth salad

CC BY 2.0 / SweetOnVeg

General

  • Energy

    69 kcal

    3%

  • Water

    86.86 g

    3%

Carbohydrates

  • Carbohydrate

    3.64 g

    1%

  • Fiber

    1.6 g

    6%

  • Sugars, total

    0.69 g

  • Starch

    0.01 g

Lipids

  • Total lipid (fat)

    5.39 g

    11%

  • Total polyunsaturated

    0.407 g

  • Omega 3 (n-3)

    0.044 g

    3%

  • Omega 6 (n-6)

    0.253 g

    2%

  • Total monounsaturated

    2.636 g

  • Total saturated

    2.015 g

    as low as possible

  • Total trans

    0 g

    as low as possible

  • Cholesterol

    0 mg

    as low as possible

Protein + aminoacids

  • Protein

    3.14 g

    6%

  • Tryptophan

    0.041 g

    13%

  • Threonine

    0.128 g

    10%

  • Isoleucine

    0.159 g

    13%

  • Leucine

    0.224 g

    8%

  • Lysine

    0.197 g

    8%

  • Methionine + Cystine

    0.084 g

    7%

  • Methionine

    0.042 g

  • Cystine

    0.042 g

  • Phenylalanine + Tyrosine

    0.242 g

    11%

  • Phenylalanine

    0.147 g

  • Tyrosine

    0.095 g

  • Valine

    0.161 g

    10%

Vitamins

  • Vitamin C

    9.7 mg

    13%

  • Folate, total

    40 µg

  • Folate, DFE

    40 µg DFE

    10%

  • Vitamin B-1 (Thiamin)

    0.057 mg

    5%

  • Vitamin B-2 (Riboflavin)

    0.075 mg

    7%

  • Vitamin B-3 (Niacin)

    0.546 mg

    4%

  • Vitamin B-5 (Pantothenic acid)

    0.328 mg

    7%

  • Vitamin B-6

    0.103 mg

    8%

  • Vitamin B-12 (Cobalamin)

    0 µg

    0%

  • Vitamin A

    3911 IU

    168%

  • Vitamin E

    0.7 mg

    5%

  • Vitamin D

    0 IU

    0%

  • Vitamin K

    134.6 µg

    150%

  • Isoflavones, total

    4.25 mg

Minerals

  • Calcium, Ca

    68 mg

    7%

  • Magnesium, Mg

    27 mg

    9%

  • Phosphorus, P

    58 mg

    8%

  • Iron, Fe

    1.3 mg

    7%

  • Potassium, K

    239 mg

    5%

  • Sodium, Na

    51 mg

    3%

  • Zinc, Zn

    0.48 mg

    6%

  • Copper, Cu

    0.103 mg

    11%

  • Selenium, Se

    2.9 µg

    5%

  • Manganese, Mn

    0.405 mg

    23%

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Ingredients

Ingredient description Matched product
1/2 small clove garlic, peeled Garlic · raw - 0.5 clove
1/4 teaspoon red chile flakes Spices · pepper · red or cayenne - 0.25 tsp
1/4 teaspoon fine grain sea salt, plus more to taste Salt · table - 0.25 tsp
1 tablespoon sunflower oil
 Oil · sunflower · high oleic (70% and over) - 1 tbsp
4 scallions, thinly sliced 
 Onions · spring or scallions (includes tops and bulb) · raw - 4 medium (4-1/8" long)
2/3 cup / 160ml coconut milk (full fat)
 Nuts · coconut milk · canned (liquid expressed from grated meat and water) - 0.67 cup
2 tablespoons fresh lemon juice, plus more to taste Lemon juice · raw - 2.5 tbsp
2-3 heads of little gem lettuces, cored and sliced into 1/2-inch ribbons Lettuce · green leaf · raw - 2.5 head
a handful of amaranth leaves, or red lettuce, or spinach Amaranth leaves · raw - 7 leaf
12 ounces extra firm tofu, pat dry and cut into tiny cubes Tofu · extra firm · prepared with nigari - 340 g
1 small handful of basil leaves Basil · fresh - 7 leaves
1 small avocado, thinly sliced Avocados · raw · all commercial varieties - 1 avocado, NS as to Florida or California

Possible differences in nutritional values

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About Nutrition Facts

  • Symbol "~" means missing value.
  • Percentages next to nutrients show the proportion of daily recommended intake level of nutrients for a healthy person, whose data are included in the nearby profile.
  • Nutrition recommendations based on Dietary Reference Intake (DRI) developed by the Institute of Medicine, source.

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  • RDA (Recommended Dietary Allowances) - the daily daietary intake level of a nutrient that meet the requirements of 97.5% of healthy individuals in particular age group and gender.
  • AI (Adequate Intake) - recommended average daily nutrient intake assumed to be adequate based on approximation of observed mean nutrient intake by a group of healthy people, used when an RDA cannot be determined.
  • UL (Tolerable upper intake levels) - the highest level of daily consumption that current data have shown to cause no side effects in humans when used indefinitely without medical supervision.