Photo: Tina Dawson
Estimated Nutrition (whole recipe, rough)
205
Calories
14g
Protein
7g
Fat
28g
Carbs
Counts 10 of 12 ingredients — the other 2 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 10 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Tofu | 100g firm | 76 |
| Broccoli | 1 cup chopped (156g) | 55 |
| Onion | 1 medium (110g) | 44 |
| Chili | 1 tsp (2.7g) | 8 |
| Pepper | 1 tsp ground (2.3g) | 6 |
| Cayenne | 1 tsp (1.8g) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Olive | 1 large (4g) | 4 |
| Ginger | 1 tsp grated fresh (2g) | 2 |
| Salt | 1 tsp (6g) | 0 |
| Sauce | not in our table | 0 |
| Coriander | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 1 package Maggi (masala flavor)
- 0.5 onion, sliced in rainbows
- 0.5 green or red bell pepper, sliced in rainbows
- 1 cup broccoli florets
- 0.25 package pre-cubed firm tofu cubes
- 4 dried cayenne chilis (optional)
- 3 tablespoons soy sauce
- 0.5 tablespoon salt (optional)
- coarse black pepper (optional)
- 3 cloves garlic, crushed and minced
- 3 tablespoons fresh grated ginger
- 2 tablespoons olive or vegetable oil
- PAM cooking spray (optional)
- handful cilantro or coriander, finely chopped (optional)
Directions
Step-by-step directions aren't available for this recipe in our database.
View the full recipe at the original source →
Recipe sourced from
foodista