Photo: Cala
Estimated Nutrition (whole recipe, rough)
539
Calories
21g
Protein
28g
Fat
61g
Carbs
What these numbers assume — 12 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Milk | 1 cup (244ml) whole | 149 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Mango | 1 cup diced (165g) | 99 |
| Tofu | 100g firm | 76 |
| Onion | 1 medium (110g) | 44 |
| Tomato | 1 medium (123g) | 22 |
| Lime | juice of 1 lime (44ml) | 11 |
| Chili | 1 tsp (2.7g) | 8 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Parsley | 1 tbsp chopped fresh (3.8g) | 1 |
| Salt | 1 tsp (6g) | 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 tbsp. olive oil
- 1 medium onion, diced
- 2 cloves garlic, crushed
- 1 tbsp. lime juice
- 1 cup mango, diced
- 1 large ripe tomato, diced
- 1 cup milk
- 1 tsp. salt
- 1/2 tsp. pepper
- dash of hot sauce
- 12 oz. soft tofu
- fresh parsley sprigs
- =
Directions
1
Saute onion and garlic in olive oil over medium heat for about 3 minutes or until transparent. Add tomato and mango, drizzle with lime juice and saute for 2 to 3 more minutes. Add milk, salt, pepper and hot sauce, stir over heat for another minute. Allow to cool briefly, then add tofu and blend in blender until smooth. Chill and serve with parsley garnish
Recipe sourced from
fandom