⏱ 20 min totalPeanut Butter Tofu with Broccoli, Bell Pepper, and Mushrooms
Per 1 serving · 276 g · 11 ingredients
of a 2,000 cal day
- Protein19g20% of calories
- Carbs19g20% of calories
- Fat25g59% of calories
- ✓ Cholesterol free
At a glance
One serving of Peanut Butter Tofu with Broccoli, Bell Pepper, and Mushrooms (276 g) has 350 calories, with 19 g of protein, 19 g of carbohydrates and 25 g of fat. Most of its energy comes from fat (59% of calories). It is high in protein (38% DV), Vitamin C (64% DV) and Vitamin E (27% DV). Keep an eye on sodium and saturated fat, which provide 23% and 25% of the daily value.
High in
20%+ of the daily value
- Protein38%
- Vitamin C64%
- Vitamin E27%
- Vitamin K35%
- Riboflavin (B2)23%
- Niacin36%
Good source of
10–19% of the daily value
- Dietary fiber15%
- Thiamine14%
- Choline12%
- Potassium15%
- Zinc19%
Watch
20%+ of the daily value
- Sodium23%
- Saturated fat25%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
¼ tbsp Peanut oil
4 oz Tofu
¼ stalk Broccoli
¼ small Red bell pepper
¼ cup, pieces or slices White mushrooms
2 tbsp Peanut butter- 🥄2 tbsp Water
½ tbsp Rice wine vinegar
½ tbsp Tamari soy sauce
1 tsp Molasses
¼ pinch Cayenne pepper
Directions
- 1
Heat the peanut oil in a large skillet or wok over medium-high heat. Sauté the chopped broccoli, red bell pepper, mushrooms, and cubed tofu for 5 minutes.
- 2
In a small bowl, combine the peanut butter, hot water, vinegar, soy sauce, molasses, and cayenne pepper. Pour the mixture over the vegetables and tofu, then simmer for 3 to 5 minutes until the vegetables are tender-crisp. Serve and enjoy!
Vitamins & minerals
Amounts for 1 serving (276 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 43 μg | 5% |
| Vitamin C | 58 mg | 64% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 4 mg | 27% |
| Vitamin K | 42 μg | 35% |
| Thiamine | 0.2 mg | 14% |
| Riboflavin (B2) | 0.3 mg | 23% |
| Niacin | 6 mg | 36% |
| Vitamin B6 | 0.4 mg | 34% |
| Folate (B9) | 86 μg | 22% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 1 mg | 23% |
| Choline | 68 mg | 12% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 280 mg | 28% |
| Iron | 3 mg | 42% |
| Potassium | 684 mg | 15% |
| Magnesium | 128 mg | 31% |
| Phosphorus | 304 mg | 43% |
| Zinc | 2 mg | 19% |
| Copper | 0.5 mg | 55% |
| Manganese | 2 mg | 66% |
| Selenium | 16 μg | 30% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 13 μg | — |
| Arginine | 2 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 456 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 0 μg | — |
| Fructose | 2 g | — |
| Galactose | 0 g | — |
| Glucose | 2 g | — |
| Glutamic acid | 4 g | — |
| Glycine | 1 g | — |
| Histidine | 0.5 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0.1 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Maltose | 0.1 g | — |
| Methionine | 0.3 g | — |
| Monounsaturated fats | 11 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 7 g | — |
| Proline | 1 g | — |
| Retinol | 0 μg | — |
| Serine | 1 g | — |
| Starch | 1 g | — |
| Sucrose | 5 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 4 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 350 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 67minWalking (3.5 mph)
- 42minCycling (moderate)
- 29minRunning (6 mph)
- 49minSwimming laps
Common questions
How many calories are in Peanut Butter Tofu with Broccoli, Bell Pepper, and Mushrooms?
One serving of Peanut Butter Tofu with Broccoli, Bell Pepper, and Mushrooms (1 serving) has 350 calories, which works out to 127 calories per 100 g. That is about 18% of a 2,000-calorie day.
Are Peanut Butter Tofu with Broccoli, Bell Pepper, and Mushrooms high in protein?
It provides a solid 19 g of protein per serving (38% of the 50 g daily value), but protein supplies only 20% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Are Peanut Butter Tofu with Broccoli, Bell Pepper, and Mushrooms keto-friendly?
It is hard to fit into a strict keto diet. One serving has 15 g of net carbs and 20% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Peanut Butter Tofu with Broccoli, Bell Pepper, and Mushrooms?
539 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Peanut Butter Tofu with Broccoli, Bell Pepper, and Mushrooms?
11 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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