Mango Tofu Salad

This Mango Tofu Salad combines the sweetness of ripe mangoes with the savory flavors of marinated tofu, creating a refreshing and satisfying dish. Perfect for a light dinner, it's packed with nutrients and vibrant colors.

Ingredients

• Firm tofu - 200 grams
• Ripe mango - 1 medium (about 200 grams)
• Cucumber - 1 medium
• Red bell pepper - 1 medium
• Fresh cilantro - 2 tablespoons, chopped
• Green onions - 2, sliced
• Soy sauce - 2 tablespoons
• Rice vinegar - 1 tablespoon
• Sesame oil - 1 tablespoon
• Olive oil - 1 tablespoon
• Salt - to taste
• Black pepper - to taste

Steps

1. Press the tofu for 15 minutes to remove excess moisture, then cut it into 1 cm cubes.
2. In a bowl, combine soy sauce, rice vinegar, sesame oil, olive oil, salt, and black pepper. Add the tofu cubes and marinate for 10 minutes.
3. While the tofu is marinating, peel and dice the mango, and slice the cucumber and red bell pepper into thin strips.
4. Heat a non-stick skillet over medium heat. Add the marinated tofu and sauté for about 8-10 minutes until golden brown on all sides.
5. In a large bowl, combine the sautéed tofu, diced mango, cucumber, red bell pepper, cilantro, and green onions. Toss gently to mix.
6. Serve immediately or chill in the refrigerator for 10 minutes before serving for a colder effect.

Nutrition

• Calories: 350
• Protein: 15 g
• Carbs: 30 g
• Fiber: 5 g
• Sugar: 10 g
• Sodium: 600 mg
• Cholesterol: 0 mg
• Total Fat: 20 g
• Saturated Fat: 3 g
• Unsaturated Fat: 17 g
• Water: 0.2 L

Health Benefits

• Rich in plant-based protein from tofu, contributing to muscle health.
• Mangoes provide high levels of vitamin C and antioxidants, supporting immune function.

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