Red cabbage, tofu & sweet potato! What a delicious and healthy love triangle 🙂
This super healthy combo came to my hands as part of a meal plan prepared by the Britske nutrition clinic team in London.
It is so simple, and so easy and delicious that almost requires no recipe. But, because so many of you asked me how to put up this deliciousness I showed off on my Instagram feed, I decided to share it with you all today and as part of the “Meat free Mondays” challenge.
It requires only 5 ingredients. Yes, it is true!
Five ingredients only and not much more than 20 minutes to put together.
It is so delicious, and nourishing that is now part of my weekly meals. Can’t have enough of it and I am sure you’ll feel the same once you have this beautiful plate of good stuff in front of you.
Main ingredients are: red cabbage, tofu, spinach and sweet potato. But the absolute star of this colourful dish is indeed the Red Cabbage.
One of the main reasons why I absolutely love this healthy and colourful combo is the texture and flavour given by of the julienned red cabbage – the big star of this dish.
The red colour of red cabbage is due to the presence of anthocyanin polyphenols which have anti-inflammatory properties. It also contains twice the content of Vitamin C as green cabbage. Red cabbage has minerals like manganese, potassium, magnesium, calcium and iron. Red cabbage has ‘anti-cancer’ properties due to the presence of glucosinolates and anti-oxidants. It is rich in dietary fiber, Vitamin K, Vitamin B6 and also contains thiamine, riboflavin, retinol and folate.
Its organic compounds are almost too many to list, but its antioxidants like anthocyanins and indoles are extremely valuable for human health. And we should always, try to include such a powerful ingredient in any dish.
Amongst many benefits, red cabbage strengthens immune system, helps you lose weight, has anti-ageing properties, is good for your bones, etc.
And besides, being delicious and nutritious makes a super colourful plate.
Thanks Britzke Team for bringing this super yummy dish to my table 🙂
Ready to try this tonight on another “meat-free Monday”?
For other meat-free mondays and high-protein suggestions check the following recipes:
- 400 gr de tofu
- 200 gr couve roxa
- 200 gr batata-doce
- Um punhado (ou dois) de espinafres
- 1 colher de sopa de óleo de coco
- Sementes de sesamo, para polvilhar (opcional)
- 1 colher de sopa de molho Tamari (para marinar o tofu)
- Comece por drenar toda a água do tofu, pressionando algo pesado (como livros, pratos, etc) em cima de seu bloco de tofu.
- Em seguida, corte o seu tofu em quadrados e deixe marinar com o molho de tamari por pelo menos 15 minutos (mas quanto mais, melhor).
- Lave bem os espinafres, a couve roxa e a batata-doce.
- Corte a couve em juliana e corte as batatas em quadrados do mesmo tamanho do tofu.
- Coloque as batatas doces no forno e asse até ficarem crocantes.
- Coloque uma colher de sopa de óleo de coco numa panela ou wok. Quando estiver quente, adicione os cubinhos de tofu e frite-os até ficarem crocante em todos os lados.
- Seguidamente, adicione a couve roxa e misture tudo delicadamente. Tape a panela e deixe a couve soltar os seus líquidos e ficar macia.
- Adicione o tamari da marinada de tofu, os espinafres e misture tudo bem. Quando o espinafre estiver murcho, adicione as batatas-doces assadas.
- Polvilhe com algumas sementes de gergelim (opcional) e sirva quente.