Healthy Tofu Salad Recipe
created by
Christine O. 03/16/2024
"Salad with tofu and dressing Napa and purple cabbage"
Ingredients
- 4 cups lettuce, chopped
- 2 cups purple cabbage, shredded
- 1 cup Napa cabbage, shredded
- 1 cup carrots, grated
- 1 cup cucumber, diced
- 1 cup tomatoes, diced
- 1 cup cilantro, chopped
- 1/2 cup green onions, sliced
- 1 cup firm tofu, cubed
- 1/4 cup peanuts, chopped
- 1/4 cup low-calorie dressing (e.g., vinaigrette or yogurt-based dressing)
Instructions
- 1. Start by pressing the tofu to remove excess moisture. Cut it into cubes.
- 2. Heat a non-stick skillet over medium heat and lightly sauté the tofu for about 5-7 minutes until golden brown. Set aside.
- 3. In a large bowl, combine the chopped lettuce, purple cabbage, Napa cabbage, grated carrots, diced cucumber, diced tomatoes, chopped cilantro, and sliced green onions.
- 4. Add the sautéed tofu to the salad mixture.
- 5. Drizzle the low-calorie dressing over the salad and toss gently to combine.
- 6. Top with chopped peanuts for added crunch and serve immediately.
Nutrition Facts
| Nutrition Facts (per serving) | |
|---|---|
| Calories | 220 kcal |
| Protein | 12g |
| Carbohydrates | 25g |
| Fiber | 0g |
| Sugar | 4g |
| Added Sugar | 0g |
| Fat | 10g |
| Saturated Fat | 1g |
Health Benefits
This Healthy Tofu Salad is rich in lean protein from tofu, which helps keep you full and satisfied. The variety of vegetables provides essential vitamins, minerals, and fiber, supporting digestive health and weight loss. This dish fits well into plant-based diets and is low in calories, making it a great option for those looking to maintain a healthy lifestyle. Always consult a healthcare professional if you have specific dietary concerns.
Serving Suggestions
- Pair with a light herbal tea or sparkling water for a refreshing drink.
- Serve with a side of whole grain crackers for added fiber.
- Garnish with extra cilantro or lime wedges for a burst of flavor.
Recipe Variations and Adjustments
tofu salad recipe
Follow the main recipe as is, focusing on the tofu as the primary protein source.
cucumber salad recipe
Increase the amount of cucumber to 2 cups and reduce other vegetables slightly for a cucumber-focused dish.
cucumber tomato salad recipe
Emphasize cucumbers and tomatoes by using 2 cups of each and reducing other ingredients accordingly.
asian salad dressing recipe
Substitute the low-calorie dressing with a homemade Asian dressing made from soy sauce, rice vinegar, and sesame oil.
FAQs About This Recipe
Can I make this salad ahead of time?
Yes, you can prepare the salad ingredients in advance, but it's best to add the dressing just before serving to keep the vegetables fresh.
Is this salad suitable for meal prep?
Absolutely! Just store the salad and dressing separately to maintain freshness.
Can I use frozen tofu?
Yes, frozen tofu can be used, but it will have a different texture. Thaw and press it before cooking.
What can I substitute for peanuts?
You can use sunflower seeds or omit them entirely for a nut-free option.
How can I make this salad spicier?
Add sliced jalapeños or a dash of sriracha to the dressing for some heat.
Allergy & Diet Restrictions
Why We Love This Recipe
We love this Healthy Tofu Salad for its vibrant mix of fresh vegetables and protein-rich tofu, making it a satisfying choice for any meal. It's not only easy to prepare in just 15 minutes, but it's also packed with nutrients that support weight loss, keeping you full and energized throughout the day. Perfect for meal prep or a quick lunch on the go, this salad is a delicious way to enjoy a healthy lifestyle without sacrificing flavor.
Recipe created by Fitmate Coach; inspired by Christine O.. It ensures the ideal combination of ingredients to support weight loss and healthy living.
Comments (2)
"Salad with tofu and dressing Napa and purple cabbage"
"That salad looks delicious and well-balanced Christine well done!"