Sauces made by mixing yam and black sesame seeds lower the sodium content.
Calories
202kcal
Carbs
12.6g
Protein
16.1g
Fat
9.8g
Sodium
209.2mg
Ingredients
Main
Others
Soft Tofu(100g), Chicken Meat(50g), Whole Peppercorns(1g), Sweet Pumpkin(20g) Banana(20g), Bell Pepper(20g), Tomato(20g), Young Leaf(10g) - Sauce : Yam(20g), Fresh Cream(20g), Yogurt(20g), Vinegar(5g) Olive Oil(10g), Sugar(10g), Black Sesame(5g), Pine Nuts(10g)
Finding these ingredients in the US
- Sweet PumpkinSold as kabocha squash at most supermarkets, especially in fall. Butternut squash is wetter and sweeter but works.
Nutrition Facts
Per 100g of main ingredientsChicken Meat
- Rich in vitamin B3 (niacin) (11mg) — supports energy metabolism and skin health
- Rich in protein (23g) — used to build and maintain muscle and body tissue
Sweet Pumpkin
- Rich in vitamin A (310μg) — supports normal vision and skin health
- Rich in dietary fiber (5g) — can support digestion and help you feel full
Banana
- Contains natural sugars (14g) — provides quick energy for daily activities
- Rich in potassium (360mg) — helps balance sodium and supports muscle function
Bell Pepper
- Rich in vitamin C (120mg) — acts as an antioxidant and helps you absorb iron
- Rich in vitamin B3 (niacin) (1mg) — supports energy metabolism and skin health
Tomato
- Rich in vitamin C (14mg) — acts as an antioxidant and helps you absorb iron
- Rich in dietary fiber (2.6g) — can support digestion and help you feel full
Young Leaf
- Rich in iron (7mg) — helps your blood carry oxygen
- Rich in calcium (300mg) — a key building block of bones and teeth
Yam
- Rich in potassium (420mg) — helps balance sodium and supports muscle function
- Rich in dietary fiber (2.4g) — can support digestion and help you feel full
Pine Nuts
- Rich in iron (6mg) — helps your blood carry oxygen
- Rich in protein (17g) — used to build and maintain muscle and body tissue
Source: RDA National Standard Food Composition Table. General nutritional info, not a claim of medical benefit.
Instructions
Follow the steps to see at a glance when and how each ingredient is used.
🔍Cut the soft tofu into rounds.
🔍Halve the pumpkin, remove the seeds, peel, steam, and dice small.
🔍Dice the banana, bell pepper, and tomato small to the same size as the pumpkin.
🔍Boil the chicken meat with whole peppercorn for about 20 minutes, drain, and cube small.
🔍Blend the yam, pine nut, and black sesame, then mix with fresh cream, yogurt, vinegar, olive oil, and sugar to make the salad sauce.
🔍Top the sliced soft tofu with pumpkin, chicken, tomato, and bell pepper respectively, add young leaves, and drizzle with sauce to finish.