Tofu Vegetable Salad

Staff Writer
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
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
  • 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.

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.

Nutritional Facts

Total Fat
25g
38%
Sugar
5g
N/A
Saturated Fat
3g
17%
Protein
19g
38%
Carbs
14g
5%
Vitamin A
120µg
13%
Vitamin B6
0.5mg
22.6%
Vitamin C
96mg
100%
Vitamin E
3mg
13%
Vitamin K
9µg
11%
Calcium
470mg
47%
Fiber
4g
17%
Folate (food)
88µg
N/A
Folate equivalent (total)
88µg
22%
Iron
4mg
24%
Magnesium
106mg
27%
Monounsaturated
11g
N/A
Niacin (B3)
1mg
6%
Phosphorus
311mg
44%
Polyunsaturated
9g
N/A
Potassium
561mg
16%
Riboflavin (B2)
0.2mg
12.9%
Sodium
34mg
1%
Thiamin (B1)
0.2mg
14.6%
Zinc
2mg
15%

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