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.

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.

Nutrition

Calories per serving:

218 kcal

Daily value:

11%

Servings:

2
  • Carbohydrate, by difference 6 g
  • Protein 3 g
  • Total lipid (fat) 21 g
  • Vitamin A, IU 103 IU
  • Vitamin K (phylloquinone) 2 µg
  • Ash 1 g
  • Calcium, Ca 78 mg
  • Cholesterol 4 mg
  • Choline, total 2 mg
  • Fatty acids, total monounsaturated 3 g
  • Fatty acids, total polyunsaturated 2 g
  • Fatty acids, total saturated 14 g
  • Fiber, total dietary 1 g
  • Folate, DFE 7 µg
  • Folate, food 7 µg
  • Folate, total 7 µg
  • Iron, Fe 1 mg
  • Magnesium, Mg 27 mg
  • Phosphorus, P 48 mg
  • Phytosterols 67 mg
  • Potassium, K 38 mg
  • Selenium, Se 3 µg
  • Sodium, Na 181 mg
  • Sugars, total 1 g
  • Water 49 g
  • Zinc, Zn 1 mg
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