Tofu Salad with Vegetables and Calories - Simple Recipe

Tofu Salad with Fresh Vegetables:

TTofu salad, a culinary delight that harmonizes the health benefits of tofu with the vibrant world of salads, has garnered widespread popularity for its simplicity, rich flavors, and nutritional value. Embark on a culinary adventure by crafting this delectable tofu salad, transforming it into a light and flavorful meal that will tantalize your taste buds.

Tofu Salad Ingredients

• Tofu: 1 block (cut into bite-sized pieces)
• Onion: 1/2 onion
• Cucumber: 1 cucumber (thinly sliced)
• Tomato: 1 tomato (cut into bite-sized pieces)
• Green onions: 1 scallion
• Vinegar: 2 tablespoons
• Olive oil: 2 tablespoons
• Salt: 1/2 teaspoon
• Pepper: To taste

 

Tofu Salad Preparation Process

 

1. Blanching: Bring a pot of water to a boil. Gently lower the tofu into the boiling water and blanch for 1-2 minutes. This helps to remove any excess bitterness and firm up the tofu slightly.
2. Cooling and Draining: Remove the blanched tofu from the hot water and immediately transfer it to a bowl of cold water. This helps to stop the cooking process and cool the tofu quickly. Once cooled, drain the tofu thoroughly using a paper towel or colander.
3. Cutting: Cut the drained tofu into bite-sized pieces. You can use a knife or crumble the tofu with your hands.
4. Vegetable Preparation:: Thinly slice the onion and cucumber. Dice the tomato into bite-sized pieces. Chop the green onions.
5. Dressing Preparation: In a small bowl, whisk together the vinegar, olive oil, salt, and pepper until well combined.
6. Salad Assembly: In a large bowl, combine the blanched and cut tofu, sliced onion, sliced cucumber, diced tomato, and chopped green onions.
7. Dressing Addition: Pour the prepared dressing over the salad mixture.
8. Mixing: Gently toss the salad to evenly distribute the dressing and coat all the ingredients.
9. Taste Adjustment: Seasoning: Taste the salad and adjust the seasoning with additional salt and pepper if needed.
10. Chilling: Transfer the prepared tofu salad to a serving bowl or airtight container and cover it. Chill the salad in the refrigerator for at least 30 minutes to allow the flavors to meld. 

 

Nutritional Information for Tofu Salad (Per 2-Serving Portion)

Tofu (300g)	150 cal
Lettuce (2 cups)	10 cal
Tomato (medium size, 1)	22 cal
Cucumber (medium size, 1)	20 cal
Carrot (medium size, 1)	50 cal
Green onion (1)	20 cal
Dressing (olive oil, vinegar, salt, pepper, etc.)	150 cal
Total Estimated Calories	407 cal

 

The Benefits and Nutrients of Tofu Salad

Tofu salad is a popular choice for a light and healthy meal. The combination of tofu and salad ingredients provides a variety of nutrients that can benefit your health.

 

1. Health Benefits of Tofu

• Protein Source: Tofu is an excellent source of plant-based protein, providing the essential amino acids needed for muscle maintenance and growth.
• Fiber: It is rich in fiber, which promotes digestion and helps regulate bowel movements.
• Calcium: Tofu is a good source of calcium, which helps maintain bone health and supports blood clotting.
• Isoflavones: Tofu contains isoflavones, which have antioxidant properties and may help protect cells from damage and boost the immune system.
• B Vitamins: Tofu provides B vitamins, including niacin, riboflavin, and pyridoxine, which are essential for maintaining nerve function and supporting energy production.

2. Health Benefits of Salad Ingredients

• Fiber and Vitamins: Vegetables and plant-based salad ingredients are rich in fiber and a variety of vitamins, which can aid in digestion, strengthen the immune system, and protect cells.
• Antioxidants: Colorful vegetables are high in antioxidants, which may help prevent cell damage and delay aging.
• Minerals: Various vegetables contain minerals such as iron, magnesium, and potassium, which support healthy blood circulation and bodily functions.

3. Health Benefits of Tofu Salad

• Combination of Nutrients: The combination of tofu and salad ingredients provides a balanced intake of various nutrients, promoting overall health and well-being.
• Low-Calorie and Diet-Friendly: Tofu and plant-based ingredients are low in calories and high in fiber, making them a good choice for dieting or weight management.
• Supports Digestive System: The high fiber and protein content of tofu and plant-based ingredients supports the digestive system and promotes smooth digestion.