Healthy Tofu Salad Recipe
created by
Monica B. 03/25/2024
"Usual tofu salad from bolocco"
"Your usual tofu salad from Bolocco looks delicious Monica! Tofu is a great source of lean protein"
See commentsIngredients
- 1 block firm tofu, drained and pressed
- 2 cups broccoli florets
- 1 cup corn (fresh or canned)
- 1 cup green bell peppers, sliced
- 1 cup pickled onions
- 1 cup sliced carrots
- 1/2 cup shredded low-fat cheese
- 2 tablespoons low-sugar dressing or sauce
- 4 cups mixed greens (spinach, lettuce, etc.)
Instructions
- 1. Start by pressing the tofu to remove excess moisture. Cut it into cubes.
- 2. In a non-stick skillet, sauté the tofu over medium heat for about 5-7 minutes until golden brown. Set aside.
- 3. In the same skillet, add broccoli and a splash of water. Cover and steam for 3-4 minutes until tender.
- 4. In a large bowl, combine the mixed greens, corn, green bell peppers, pickled onions, sliced carrots, and sautéed tofu.
- 5. Drizzle with low-sugar dressing and toss gently to combine.
- 6. Top with shredded cheese and serve immediately.
Nutrition Facts
| Nutrition Facts (per serving) | |
|---|---|
| Calories | 250 kcal |
| Protein | 18g |
| Carbohydrates | 30g |
| Fiber | 10g |
| Sugar | 5g |
| Added Sugar | 1g |
| Fat | 8g |
| Saturated Fat | 3g |
Health Benefits
This Healthy Tofu Salad is rich in protein from tofu, which helps keep you full and satisfied. The fiber from the vegetables aids digestion and promotes a feeling of fullness, making it an excellent choice for weight loss. This dish fits well into plant-based diets and 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 herbal tea or sparkling water for a refreshing drink.
- Serve with a side of whole grain crackers for added fiber.
- Garnish with fresh herbs like cilantro or parsley for extra flavor.
Recipe Variations and Adjustments
tofu salad recipe
Add a variety of beans for extra protein and fiber.
FAQs About This Recipe
Can I make this salad ahead of time?
Yes, you can prepare the ingredients in advance and assemble the salad just before serving to keep it fresh.
Is this salad suitable for a vegan diet?
Absolutely! This recipe is entirely plant-based and vegan-friendly.
What can I use instead of tofu?
Tempeh or chickpeas are great alternatives if you're looking for a different protein source.
How can I make this salad more filling?
Add whole grains like quinoa or brown rice to increase the fiber and protein content.
Can I use frozen vegetables?
Yes, frozen vegetables can be used; just ensure they are thawed and drained before adding to the salad.
Allergy & Diet Restrictions
Why We Love This Recipe
We love this Healthy Tofu Salad Recipe for its vibrant mix of fresh vegetables and protein-packed tofu, making it a satisfying choice for lunch or dinner. It's not only quick and easy to prepare, but also travel-friendly, allowing you to enjoy a nutritious meal on the go. With its light sauce and crunchy textures, this salad feels indulgent while supporting your weight loss goals. Perfect for anyone looking to maintain a healthy lifestyle without sacrificing flavor!
Recipe created by Fitmate Coach; inspired by Monica B.. It ensures the ideal combination of ingredients to support weight loss and healthy living.
Comments (2)
"Usual tofu salad from bolocco"
"Your usual tofu salad from Bolocco looks delicious Monica! Tofu is a great source of lean protein"