3.666665
3 ratings

Tofu Vegetable Salad

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
358
Calories Per Serving

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
  • 2 cloves garlic, minced
  • 1 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
Servings2
Calories Per Serving358
Total Fat25g38%
Sugar5gN/A
Saturated3g17%
Protein19g38%
Carbs14g5%
Vitamin A120µg13%
Vitamin B60.5mg22.6%
Vitamin C96mg100%
Vitamin E3mg13%
Vitamin K9µg11%
Calcium470mg47%
Fiber4g17%
Folate (food)88µgN/A
Folate equivalent (total)88µg22%
Iron4mg24%
Magnesium106mg27%
Monounsaturated11gN/A
Niacin (B3)1mg6%
Phosphorus311mg44%
Polyunsaturated9gN/A
Potassium561mg16%
Riboflavin (B2)0.2mg12.9%
Sodium34mg1%
Thiamin (B1)0.2mg14.6%
Zinc2mg15%