Tofu Vegetable Salad

Tofu Vegetable Salad
Westside Market NYC

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

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:

509 calories

Dietary restrictions:

High Fiber, Low Carb, Low Sodium Vegan, Vegetarian, Dairy Free, Gluten Free, Wheat Free, Egg Free, Milk Free, Peanut Free, Tree Nut Free, Fish Free, Shellfish Free, Alcohol Free

Daily value:

25%

Servings:

2
  • Fat 67g 104%
  • Carbs 39g 13%
  • Saturated 9g 43%
  • Fiber 15g 60%
  • Trans 0g
  • Sugars 8g
  • Monounsaturated 25g
  • Polyunsaturated 30g
  • Protein 68g 136%
  • Sodium 81mg 3%
  • Calcium 2,856mg 286%
  • Magnesium 296mg 74%
  • Potassium 1,500mg 43%
  • Iron 13mg 72%
  • Zinc 8mg 51%
  • Phosphorus 901mg 129%
  • Vitamin A 200µg 22%
  • Vitamin C 199mg 331%
  • Thiamin (B1) 1mg 56%
  • Riboflavin (B2) 1mg 35%
  • Niacin (B3) 3mg 17%
  • Vitamin B6 1mg 50%
  • Folic Acid (B9) 218µg 55%
  • Vitamin E 6mg 28%
  • Vitamin K 53µg 66%
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