Salada de Tofu com Legumes

Salada de Tofu com Legumes is a vibrant Brazilian salad that combines protein-rich tofu with a colorful array of fresh vegetables. This dish is not only nutritious but also packed with flavor, making it a perfect meal for any time of the day.

Ingredients

• Firm tofu - 200 grams
• Red bell pepper - 1 medium, diced
• Cucumber - 1 medium, diced
• Cherry tomatoes - 200 grams, halved
• Carrot - 1 medium, grated
• Red onion - 1/2 medium, thinly sliced
• Fresh cilantro - 2 tablespoons, chopped
• Olive oil - 2 tablespoons
• Lime juice - 2 tablespoons
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon

Steps

1. Press the tofu for 10 minutes to remove excess water, then cut into 1 cm cubes.
2. In a non-stick skillet, heat 1 tablespoon of olive oil over medium heat. Add the tofu cubes and sauté until golden brown on all sides, about 8-10 minutes.
3. While the tofu is cooking, prepare the vegetables: dice the red bell pepper, cucumber, halve the cherry tomatoes, and grate the carrot.
4. In a large bowl, combine the sautéed tofu, diced bell pepper, cucumber, cherry tomatoes, grated carrot, and sliced red onion.
5. In a small bowl, whisk together the remaining olive oil, lime juice, salt, and black pepper.
6. Pour the dressing over the salad and toss gently to combine. Add the chopped cilantro and toss again.
7. Serve immediately or chill in the refrigerator for 15 minutes before serving for enhanced flavors.

Nutrition

• Calories: 320
• Protein: 20 g
• Carbs: 25 g
• Fiber: 5 g
• Sugar: 6 g
• Sodium: 250 mg
• Cholesterol: 0 mg
• Total Fat: 22 g
• Saturated Fat: 3 g
• Unsaturated Fat: 19 g
• Water: 0.3 L

Health Benefits

• High in protein from tofu, supporting muscle growth and repair.
• Rich in vitamins and antioxidants from fresh vegetables, promoting overall health.

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