Healthy Tofu Salad Recipe
created by
Sanne D. 07/16/2024
"Japchae salad with lemongrass baked tofu"
"Looks great Sanne! A great and satisfying combination of both lean protein and fiber. I bet you enjoyed it especially after the 5.7km run! Awesome work lets keep it up!"
See commentsIngredients
- 14 oz firm tofu, pressed and cubed
- 2 tablespoons lemongrass paste
- 1 tablespoon soy sauce (low sodium)
- 1 tablespoon olive oil
- 2 cups spinach, chopped
- 1 cup red cabbage, shredded
- 1 cup carrots, grated
- 1 cup cucumber, sliced
- 1 cup red bell pepper, diced
- 1 cup green bell pepper, diced
- 1 tablespoon sesame seeds (optional)
- Salt and pepper to taste
Instructions
- Preheat your oven to 400°F (200°C).
- In a bowl, mix the cubed tofu with lemongrass paste, soy sauce, olive oil, salt, and pepper. Let it marinate for 10 minutes.
- Spread the marinated tofu on a baking sheet lined with parchment paper and bake for 20-25 minutes, or until golden brown, flipping halfway through.
- While the tofu is baking, prepare the salad. In a large bowl, combine spinach, red cabbage, carrots, cucumber, red bell pepper, and green bell pepper.
- Once the tofu is done, let it cool slightly before adding it to the salad.
- Toss everything together and sprinkle with sesame seeds if desired. Serve immediately or chill for later.
Nutrition Facts
| Nutrition Facts (per serving) | |
|---|---|
| Calories | 220 kcal |
| Protein | 15g |
| Carbohydrates | 20g |
| Fiber | 0g |
| Sugar | 4g |
| Added Sugar | 0g |
| Fat | 10g |
| Saturated Fat | 1g |
Health Benefits
This Healthy Tofu Salad Recipe is rich in protein from the tofu, which helps keep you full and satisfied. The variety of colorful vegetables provides essential vitamins, minerals, and fiber, promoting digestive health and overall well-being. This dish fits well into plant-based diets and is low in calories, making it an excellent choice for weight loss. Always consult a healthcare professional if you have specific dietary concerns.
Serving Suggestions
- Pair with a light vinaigrette dressing for added flavor.
- Serve with a side of whole grain bread or brown rice for a more filling meal.
- Enjoy with a refreshing herbal tea or infused water.
Recipe Variations and Adjustments
tofu salad recipe
For a classic tofu salad, omit the lemongrass and add a simple dressing of olive oil, lemon juice, and herbs.
FAQs About This Recipe
Can I use frozen tofu for this recipe?
Yes, frozen tofu can be used, but it will have a different texture. Thaw and press it well before marinating.
How can I make this salad more filling?
Add cooked quinoa or chickpeas for extra protein and fiber.
Is this recipe suitable for meal prep?
Absolutely! This salad can be stored in the refrigerator for up to 4 days.
Can I add other vegetables?
Yes! Feel free to include any seasonal vegetables you enjoy.
What can I use instead of lemongrass?
You can substitute lemongrass with lime zest and a bit of ginger for a similar flavor profile.
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 baked lemongrass tofu. It's not only easy to prepare but also perfect for meal prep, making it a convenient option for busy days or travel. The combination of lean protein and fiber keeps you feeling full and satisfied, supporting your weight loss goals without sacrificing flavor. Enjoy a guilt-free meal that feels indulgent yet is incredibly nutritious!
Recipe created by Fitmate Coach; inspired by Sanne D.. It ensures the ideal combination of ingredients to support weight loss and healthy living.
Comments (2)
"Japchae salad with lemongrass baked tofu"
"Looks great Sanne! A great and satisfying combination of both lean protein and fiber. I bet you enjoyed it especially after the 5.7km run! Awesome work lets keep it up!"