Seaweed and Tofu Salad

This Seaweed and Tofu Salad combines the umami flavors of seaweed with the soft texture of tofu, creating a refreshing and nutritious dish. Perfect as a light meal or side, it’s packed with protein and essential nutrients.

Ingredients

• Dried seaweed (wakame) - 20 grams
• Firm tofu - 200 grams
• Cucumber - 1 medium, thinly sliced
• Carrot - 1 medium, julienned
• Red bell pepper - 1/2 medium, thinly sliced
• Sesame oil - 1 tablespoon
• Soy sauce - 2 tablespoons
• Rice vinegar - 1 tablespoon
• Sugar - 1 teaspoon
• Sesame seeds - 1 tablespoon
• Green onions - 2 stalks, chopped

Steps

1. Soak the dried seaweed in warm water for about 10-15 minutes until it expands and becomes soft. Drain and set aside.
2. While the seaweed is soaking, press the firm tofu to remove excess moisture. Cut the tofu into bite-sized cubes.
3. In a non-stick pan over medium heat, lightly pan-fry the tofu cubes for 5-7 minutes until golden brown on all sides. Remove from heat and let cool.
4. In a large mixing bowl, combine the soaked seaweed, cucumber, carrot, and red bell pepper.
5. In a separate small bowl, whisk together the sesame oil, soy sauce, rice vinegar, and sugar until the sugar dissolves.
6. Pour the dressing over the vegetable and seaweed mixture, adding the cooled tofu cubes. Gently toss to combine.
7. Sprinkle sesame seeds and chopped green onions on top before serving.

Nutrition

• Calories: 250
• Protein: 18 g
• Carbs: 20 g
• Fiber: 5 g
• Sugar: 2 g
• Sodium: 800 mg
• Cholesterol: 0 mg
• Total Fat: 14 g
• Saturated Fat: 2 g
• Unsaturated Fat: 12 g
• Water: 0.2 L

Health Benefits

• Rich in protein from tofu, which supports muscle growth and repair.
• Seaweed is high in vitamins and minerals, including iodine, which is essential for thyroid health.

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