Healthy Tofu Salad Recipe
created by
Mary Beth F. 07/11/2024
"no details"
"Good update Mary. Tofu is always a great source of lean protein and the veggies offer a high amount of fiber as well. Lets keep it going!"
See commentsIngredients
- 1 cob corn, cooked and kernels removed
- 1 medium tomato, diced
- 1 cucumber, diced
- 7 oz firm tofu, cubed
- 0.5 tbsp organic olive oil
- 0.25 tbsp Earth Balance (or a light vegan butter alternative)
- Salt and pepper to taste
- Optional: Fresh spinach or mixed greens for added fiber
Instructions
- 1. Start by cooking the corn on the cob until tender, then let it cool and remove the kernels.
- 2. In a large bowl, combine the diced tomato, cucumber, and corn kernels.
- 3. Add the cubed firm tofu to the bowl.
- 4. In a small bowl, whisk together the organic olive oil, Earth Balance, salt, and pepper.
- 5. Drizzle the dressing over the salad and toss gently to combine.
- 6. If using, add fresh spinach or mixed greens for extra fiber and toss again.
- 7. Serve immediately or chill in the refrigerator for 30 minutes for a refreshing cold salad.
Nutrition Facts
| Nutrition Facts (per serving) | |
|---|---|
| Calories | 150 kcal |
| Protein | 10g |
| Carbohydrates | 15g |
| Fiber | 0g |
| Sugar | 2g |
| Added Sugar | 0g |
| Fat | 7g |
| Saturated Fat | 1g |
Health Benefits
This Healthy Tofu Salad is rich in protein from the firm tofu, which helps keep you full and satisfied. The fresh vegetables provide essential vitamins and minerals, while the fiber from the corn and optional greens aids digestion and promotes a feeling of fullness. This dish fits well into plant-based diets and is low in unhealthy fats and sugars, making it a great choice for weight loss. Always consult a healthcare professional if you have specific dietary concerns.
Serving Suggestions
- Pair with a light vinaigrette or lemon juice for added flavor.
- Serve alongside whole grain crackers or a small serving of brown rice for a more filling meal.
- Garnish with fresh herbs like cilantro or parsley for an extra flavor boost.
Recipe Variations and Adjustments
tofu salad recipe
Add a variety of colorful vegetables like bell peppers and carrots for a more vibrant tofu salad.
FAQs About This Recipe
Can I make this salad ahead of time?
Yes, you can prepare the salad a few hours in advance. Just keep the dressing separate until you're ready to serve to maintain freshness.
Is this salad suitable for vegans?
Absolutely! This recipe is entirely plant-based and vegan-friendly.
How can I add more flavor to the salad?
Consider adding herbs like basil or cilantro, or a splash of lemon juice for extra zest.
What can I use instead of tofu?
You can substitute tofu with chickpeas or edamame for a different protein source.
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 3 days.
Allergy & Diet Restrictions
Why We Love This Recipe
We love this Healthy Tofu Salad Recipe for its vibrant flavors and nutritional benefits. Packed with lean protein from tofu and fiber-rich veggies like corn, tomato, and cucumber, this dish keeps you feeling full and satisfied. It's not only easy to prepare in just 15 minutes, but it's also perfect for meal prep or enjoying on the go. Whether you're looking for a nutritious lunch or a light dinner, this salad is a delightful way to support your weight loss goals while enjoying fresh, wholesome ingredients.
Recipe created by Fitmate Coach; inspired by Mary Beth F.. It ensures the ideal combination of ingredients to support weight loss and healthy living.
Comments (2)
"no details"
"Good update Mary. Tofu is always a great source of lean protein and the veggies offer a high amount of fiber as well. Lets keep it going!"