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 34g 52%
  • Carbs 20g 7%
  • Saturated 4g 21%
  • Fiber 8g 30%
  • Trans 0g
  • Sugars 4g
  • Monounsaturated 12g
  • Polyunsaturated 15g
  • Protein 34g 68%
  • Sodium 40mg 2%
  • Calcium 1,428mg 143%
  • Magnesium 148mg 37%
  • Potassium 750mg 21%
  • Iron 6mg 36%
  • Zinc 4mg 25%
  • Phosphorus 451mg 64%
  • Vitamin A 100µg 11%
  • Vitamin C 99mg 165%
  • Thiamin (B1) 0mg 28%
  • Riboflavin (B2) 0mg 18%
  • Niacin (B3) 2mg 9%
  • Vitamin B6 1mg 25%
  • Folic Acid (B9) 109µg 27%
  • Vitamin E 3mg 14%
  • Vitamin K 26µg 33%
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