To pump up the protein and fiber in this Tofu Salad, add 1 cup of shelled edamame. It adds about 5 grams of protein and 3 grams of fiber to each serving.
This recipe was developed by Kate Sherwood, The Healthy Cook. Have a comment, question, or idea? Email Kate at healthycook@cspinet.org.
Serves: 4
Time: 30 minutes
Ingredients
- 1 14 oz. package extra-firm or firm tofu
- ¼ cup sesame seeds
- 2 Tbs. neutral-tasting oil (sunflower, safflower, grapeseed, or peanut)
- 8 cups salad greens
- 1 cup spiral-cut or grated carrot
- ½ cup crispy onions or fried shallots
- Sesame Vinaigrette (see recipe below)
Instructions
- Cut the tofu into 16-20 triangles. Blot dry with a towel. Spread the sesame seeds onto a plate. Press one side of each piece of the tofu into the seeds.
- In a large nonstick pan over medium-high heat, heat the oil until shimmering. Sauté the tofu, seeds-side down, until the seeds are browned, 3-5 minutes. Turn and sauté until the other side is browned, 2-3 minutes. Remove from the heat and let cool.
- Divide the salad greens, carrots, onions, and tofu into 4 bowls.
- Serve with the Sesame Vinaigrette.
Sesame Vinaigrette
Ingredients
- 1 clove garlic, grated or finely minced
- 2 Tbs. grated ginger
- 1 scallion, minced
- 2½ Tbs. reduced-sodium soy sauce
- 2 Tbs. tahini or any nut butter
- 2 Tbs. rice vinegar
- 2 Tbs. mayonnaise
- 1 Tbs. maple syrup or brown sugar
- 2 tsp. toasted sesame oil
Instructions
- In a blender, combine all the ingredients and purée until smooth.
Nutrition Information
Per serving (3 cups salad + 3 Tbs. dressing):
- Calories: 430
- Total fat: 32 g
- Sat fat: 3 g
- Carbs: 20 g
- Fiber: 6 g
- Total sugar: 6 g
- Added sugar: 3 g
- Protein: 16 g
- Sodium: 500 mg
