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.

2
Servings
213
Calories Per Serving
Deliver Ingredients

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
17g
24%
Sugar
1g
1%
Saturated Fat
5g
21%
Cholesterol
10mg
3%
Carbohydrate, by difference
11g
8%
Protein
5g
11%
Vitamin C, total ascorbic acid
3mg
4%
Vitamin K (phylloquinone)
1µg
1%
Calcium, Ca
138mg
14%
Choline, total
2mg
0%
Fiber, total dietary
2g
8%
Folate, total
7µg
2%
Iron, Fe
1mg
6%
Magnesium, Mg
26mg
8%
Phosphorus, P
47mg
7%
Selenium, Se
3µg
5%
Sodium, Na
213mg
14%
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.