Tofu Vegetable Salad

Tofu Vegetable Salad
Staff Writer
Tofu Vegetable Salad

Westside Market NYC

Tofu Vegetable Salad

This healthy tofu vegetable salad packs a vegetarian protein punch perfect for a post-workout meal or a weeknight dinner for two. Or, take leftovers to work the next day with some brown rice for a light, nutritious lunch.

Ingredients

  • 3  Tablespoons  mirin
  • 1  Tablespoon  sesame oil
  • 1  Tablespoon  vinegar
  • One  14-ounce package extra-firm tofu, drained and cut into 1-inch cubes
  • 1/2  Cup  broccoli florets
  • 1  Tablespoon  vegetable oil
  • 1/2  onion, sliced thinly
  • cloves garlic, minced
  • bell pepper, seeded and sliced
  • 1  Tablespoon  sesame seeds

Directions

Combine the mirin, sesame oil, and vinegar in a shallow dish. Add the tofu and marinate for 15 minutes. Then turn, and marinate for 15 more minutes.

Meanwhile, bring a pot of water to a boil and set up an ice bath. Blanch the broccoli, transfer to the ice bath, and drain.

Preheat a grill pan, preferably cast-iron, over high heat. Add the tofu and cook, turning once; do not discard the marinade.

Heat the vegetable oil in a skillet over medium heat. Add the onion and garlic and cook just until soft. Then, add the bell pepper, broccoli, tofu, and marinade, and stir-fry, tossing frequently, for 3-5 minutes. Chill in the refrigerator. Sprinkle on the sesame seeds before serving.

Nutritional Facts

Total Fat
20g
29%
Sugar
2g
2%
Saturated Fat
9g
38%
Cholesterol
8mg
3%
Carbohydrate, by difference
10g
8%
Protein
4g
9%
Vitamin A, RAE
61µg
9%
Vitamin K (phylloquinone)
8µg
9%
Calcium, Ca
83mg
8%
Choline, total
3mg
1%
Fiber, total dietary
2g
8%
Folate, total
7µg
2%
Iron, Fe
1mg
6%
Magnesium, Mg
27mg
8%
Phosphorus, P
49mg
7%
Selenium, Se
3µg
5%
Sodium, Na
412mg
27%
Water
94g
3%
Zinc, Zn
1mg
13%

Tofu Shopping Tip

Staples of Asian cuisine such as ginger, daikon, rice vinegar, and spicy chile sauces like Sriracha add bright, fresh flavors without lots of fuss.

Tofu Cooking Tip

Sriracha has good heat but also has flavor - its mild sweetness comes from sun-ripened chili peppers as well as sugar and garlic.