To pump up the protein and fiber in this Tofu Salad, add 1 cup of shelled edamame. It adds about 5 grams of protein and 3 grams of fiber to each serving.


This recipe was developed by Kate Sherwood, The Healthy Cook. Have a comment, question, or idea? Email Kate at healthycook@cspinet.org.
 
Serves: 4
Time: 30 minutes

Ingredients

  • 1 14 oz. package extra-firm or firm tofu
  • ¼ cup sesame seeds
  • 2 Tbs. neutral-tasting oil (sunflower, safflower, grapeseed, or peanut)
  • 8 cups salad greens
  • 1 cup spiral-cut or grated carrot
  • ½ cup crispy onions or fried shallots
  • Sesame Vinaigrette (see recipe below)

Instructions

  1. Cut the tofu into 16-20 triangles. Blot dry with a towel. Spread the sesame seeds onto a plate. Press one side of each piece of the tofu into the seeds. 
  2. In a large nonstick pan over medium-high heat, heat the oil until shimmering. Sauté the tofu, seeds-side down, until the seeds are browned, 3-5 minutes. Turn and sauté until the other side is browned, 2-3 minutes. Remove from the heat and let cool.
  3. Divide the salad greens, carrots, onions, and tofu into 4 bowls.
  4. Serve with the Sesame Vinaigrette. 

Sesame Vinaigrette

Ingredients
  • 1 clove garlic, grated or finely minced
  • 2 Tbs. grated ginger
  • 1 scallion, minced
  • 2½ Tbs. reduced-sodium soy sauce
  • 2 Tbs. tahini or any nut butter
  • 2 Tbs. rice vinegar
  • 2 Tbs. mayonnaise
  • 1 Tbs. maple syrup or brown sugar
  • 2 tsp. toasted sesame oil
Instructions
  1. In a blender, combine all the ingredients and purée until smooth.

Nutrition Information

Per serving (3 cups salad + 3 Tbs. dressing): 

  • Calories: 430
  • Total fat: 32 g
  • Sat fat: 3 g
  • Carbs: 20 g
  • Fiber: 6 g
  • Total sugar: 6 g
  • Added sugar: 3 g
  • Protein: 16 g
  • Sodium: 500 mg
     
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