Asparagus in tofu cream
Nutrition per serving
Protein
13 g
Net Carbs
10 g
Fat
47 g
Calories
520 kcal
Carb/Fat Profile
Carb Keto
Protein Profile
Protein Low
Fasting Compatible
No
Diet Type
Omnivore
Dish Type
Salad
Protocol Compatibility
Which weeks is this recipe compatible with?
1, 2
3, 4
5, 6
7, 8
9
10, 11
12, 13
14, 15
16, 17
5.00
spear (about 5" long)
3.00
tablespoon
1.00
tablespoon
100.00
g
2.00
clove
0.50
teaspoon
1.00
tsp, whole
0.50
tsp, ground
1.00
teaspoon
5.00
almond
1.00
medium (4" long)
2.00
g
List of Ingredients
Edit IngredientsInstructions
- Finely chop the mushrooms, onion and garlic, season and fry in the olive oil.
Blend the tofu with 1/3 cup of water and the yeast. - Add the tofu cream to the mushroom stew and let it reduce for 10 minutes or until almost all the water is reduced.
- Add the asparagus on top and let it cook for another 10 minutes.
- Serve with slivered almonds on top, more pepper and a little chopped parsley and pieces of dried chili.
Optional: if you prefer more finely chopped mushrooms, blend them together with the tofu.
Note: Canned white asparagus comes peeled. If you use raw asparagus you must peel them first.
Prep Time
15 min
Cook Time
20 min
Total Time
35 min
Difficulty
Easy
Nutrition Dashboard
This recipe makes 1 serving.
Targets
Calories
520
of 2000.0 kcal
of 2000.0 kcal
26%
of target
of target
-1480kcal
remaining
Reference targets
Calorie Composition
Fat
Dominant macro
Dominant macro
|
82%
46.5g |
Fats
|
|
10%
13.4g |
Proteins
|
|
8%
10.3g |
Net Carbs
|
▼
Ketogenic
Targets
Water
233 /
3700 g
6%
Fiber
9 /
30 g
29%
Protein
13 /
50 g
27%
Net Carbs
10 /
50 g
21%
Total Fat
47 /
70 g
66%
Sodium
1454 /
2300 mg
63%
ANALYSIS
Animal vs Plant
Outter Ring: Energy · Inner Ring: Protein
Plant
Dominant
Dominant
| Animal | vs | Plant |
| 0% | Energy | 100% |
| 0% | Protein | 100% |
Omega 3/6 - Balance
Omega-6 to Omega-3 Ratio
74.0 : 1
▼
9.0
4.0
1.0
Good Zone
Balanced
Balanced
High Omega-6
Pro-Inflamatory
Pro-Inflamatory
Suggestions:
Lower Omega-6 or Raise Omega-3
Lower Omega-6 or Raise Omega-3
Omega-6
0.7 g
Omega-3
0.0 g
Nutrient Densities
| Score | Status | ||
|---|---|---|---|
 |
Nutrition Density Score | 84/100 | High |
 |
Fiber Density Score | 100/100 | Excellent |
 |
Protein Density Score | 34/100 | Medium |
 |
Vitamin Density Score | 100/100 | Excellent |
 |
Mineral Density Score | 100/100 | Excellent |
Nutrient Details
General
| Nutrient | Amount | % DV |
|---|---|---|
| Energy | 520 kcal |
26%
|
| Protein | 13 g |
27%
|
| Water | 233 g |
6%
|
| Fiber | 9 g |
29%
|
| Phytate | 0 mg | -- |
| Oxalate | 0 mg | -- |
| Caffeine | 0 mg | -- |
| Alcohol | 0 g | -- |
Vitamins
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin A | 106 ug |
12%
|
| Vitamin C | 23 mg |
26%
|
| Vitamin E | 9 mg |
62%
|
| Vitamin D | 0 ug |
0%
|
| Vitamin K1 | 112 ug |
94%
|
| Vitamin K2 | 0 mcg | -- |
| Vitamin B1 | 1 mg |
49%
|
| Vitamin B2 | 0 mg |
38%
|
| Vitamin B3 | 12 mg |
77%
|
| Vitamin B5 | 4 mg |
73%
|
| Vitamin B6 | 0 mg |
33%
|
| Vitamin B7 | 15 ug |
52%
|
| Vitamin B9 | 186 ug |
46%
|
| Vitamin B12 | 0 ug | -- |
Minerals
| Nutrient | Amount | % DV |
|---|---|---|
| Calcium | 143 mg |
14%
|
| Chromium | 2 ug |
5%
|
| Copper | 1 mg |
63%
|
| Iodine | 152 ug |
102%
|
| Iron | 6 mg |
31%
|
| Manganese | 1 mg |
63%
|
| Magnesium | 129 mg |
32%
|
| Phosphorus | 288 mg |
41%
|
| Potassium | 829 mg |
18%
|
| Selenium | 16 ug |
28%
|
| Sodium | 1454 mg |
63%
|
| Zinc | 3 mg |
26%
|
Did you know?
Carbohydrates
| Nutrient | Amount | % DV |
|---|---|---|
| Total Carbs | 19 g |
6%
|
| Net Carbs | 10 g |
21%
|
| Sugars | 3 g |
7%
|
| Starches | 0 g |
0%
|
| Fiber | 9 g |
29%
|
| Soluble Fiber | 1 g |
7%
|
| Insoluble Fiber | 1 g |
3%
|
Proteins
| Nutrient | Amount | % DV |
|---|---|---|
| Protein | 13 g |
27%
|
| Alanine | 1 g |
15%
|
| Arginine † | 1 g |
17%
|
| Aspartic Acid | 1 g |
29%
|
| Cysteine † | 0 g |
8%
|
| Glutamic Acid † | 2 g |
48%
|
| Glycine † | 1 g |
12%
|
| Histidine * | 1 g |
16%
|
| Isoleucine * ^ | 1 g |
27%
|
| Leucine * ^ | 2 g |
44%
|
| Lysine * | 2 g |
39%
|
| Methionine * | 0 g |
69%
|
| Phenylalanine * | 1 g |
28%
|
| Proline † | 1 g |
12%
|
| Serine | 1 g |
12%
|
| Taurine | 0 g | -- |
| Threonine * | 2 g |
31%
|
| Tryptophan * | 0 g |
55%
|
| Tyrosine † | 0 g |
8%
|
| Valine * ^ | 2 g |
43%
|
* Essential amino acid, ^ Branched-chain amino acid, † Conditionally essential amino acid
Fats
| Nutrient | Amount | % DV |
|---|---|---|
| Total Fat | 47 g |
66%
|
| Monounsaturated | 32 g |
160%
|
| Polyunsaturated | 6 g |
32%
|
| Omega-3 | 0 g |
0%
|
| Omega-3 ALA | 0 g |
0%
|
| Omega-3 DHA | 0 g | -- |
| Omega-3 EPA | 0 g | -- |
| Omega-6 | 1 g |
4%
|
| Omega-6 AA | 0 g | -- |
| Omega-6 AL | 1 g |
4%
|
| Saturated | 6 g |
32%
|
| Trans Fat | 0 g |
0%
|
| Cholesterol | 0 mg | -- |
Others
| Nutrient | Amount | % DV |
|---|---|---|
| NAC | 0 mg | -- |
| Fisetin | 0 mg | -- |
| Quercetin | 0 mg | -- |
| Apigenin | 0 mg | -- |
| Astaxanthin | 0 mg | -- |
| Choline | 88 mg |
16%
|
| Betaine | 13 mg |
1%
|
| Inositol | 0 mg | -- |
| Lycopene | 0 mg | -- |
| Lutein | 0 mg | -- |
| Zeaxanthin | 0 mg | -- |
| Piperine | 0 mg | -- |
| Curcumin | 0 mg | -- |
| Withanolides | 0 mg | -- |
| Hyaluronic Acid | 0 mg | -- |
| Boron | 0 mg | -- |
| Strontium | 0 mg | -- |
| Theobromine | 0 mg | -- |
| Ergothioneine | 0 mg | -- |
| Creatine | 0 mg | -- |