Healthy Tofu Salad Recipe
created by
Virginia B. 03/30/2024
"Salad with tofu sesame seeds orange"
Ingredients
- 200g firm tofu, cubed
- 4 cups lettuce, chopped
- 1/2 cup green onions, sliced
- 2 tablespoons sesame seeds
- 1 orange, segmented
- 2 tablespoons low-sodium soy sauce
- 1 tablespoon sesame oil
- 1 tablespoon rice vinegar
- Salt and pepper to taste
Instructions
- 1. Press the tofu to remove excess moisture, then cut it into cubes.
- 2. Heat a non-stick skillet over medium heat and add the tofu. Cook for about 5-7 minutes until golden brown on all sides.
- 3. In a small bowl, whisk together the soy sauce, sesame oil, and rice vinegar.
- 4. In a large bowl, combine the chopped lettuce, green onions, and orange segments.
- 5. Add the cooked tofu and drizzle the dressing over the salad. Toss gently to combine.
- 6. Sprinkle sesame seeds on top and season with salt and pepper to taste.
Nutrition Facts
| Nutrition Facts (per serving) | |
|---|---|
| Calories | 180 kcal |
| Protein | 12g |
| Carbohydrates | 14g |
| Fiber | 5g |
| Sugar | 3g |
| Added Sugar | 0g |
| Fat | 8g |
| Saturated Fat | 1g |
Health Benefits
This Healthy Tofu Salad is rich in protein from the tofu, which helps keep you full and satisfied. The fiber from the lettuce and orange segments aids digestion and promotes a feeling of fullness, making it an excellent choice for weight loss. Tofu is also a great source of plant-based protein, fitting well into vegetarian and vegan diets. The dish is low in unhealthy fats and added sugars, making it a nutritious option for anyone looking to maintain a balanced diet.
Serving Suggestions
- Pair with a light miso soup for a complete meal.
- Serve with a side of whole grain crackers for added fiber.
- Enjoy with a refreshing herbal tea to complement the flavors.
Recipe Variations and Adjustments
tofu salad recipe
Add additional vegetables like bell peppers or cucumbers for extra crunch and nutrients.
FAQs About This Recipe
Can I make this salad ahead of time?
Yes, you can prepare the ingredients in advance, but it's best to add the dressing just before serving to keep the salad fresh.
Is this salad suitable for a vegan diet?
Absolutely! This recipe is entirely plant-based and vegan-friendly.
How can I add more flavor to the tofu?
Marinate the tofu in the soy sauce mixture for at least 30 minutes before cooking for enhanced flavor.
What can I use instead of sesame oil?
You can substitute with olive oil or avocado oil if you prefer.
How long can I store leftovers of this dish in the refrigerator?
Leftovers can be stored in an airtight container in the refrigerator for up to 2 days.
Allergy & Diet Restrictions
Why We Love This Recipe
We love this Healthy Tofu Salad Recipe for its vibrant flavors and nutritious ingredients. Packed with protein-rich tofu and fresh greens, it’s a satisfying meal that supports your weight loss goals. The zesty orange adds a refreshing twist, making it feel like a treat while being incredibly healthy. Plus, it’s quick to prepare, making it perfect for busy days or travel. Enjoy a delicious, guilt-free meal that nourishes your body!
Recipe created by Fitmate Coach; inspired by Virginia B.. It ensures the ideal combination of ingredients to support weight loss and healthy living.
Comments (2)
"Salad with tofu sesame seeds orange"
"The salad looks so good I love the addition of orange to it!"