Seaweed Tofu Salad

Seaweed Tofu Salad is a refreshing and nutritious vegan dish that combines the umami flavors of seaweed with the smooth texture of tofu, creating a delightful harmony of taste and texture. This vibrant salad is perfect as a light meal or a side dish, packed with essential nutrients and flavors.

Ingredients

• Silken tofu - 200 grams
• Dried seaweed (wakame) - 20 grams
• Cucumber - 1 medium, julienned
• Carrot - 1 medium, julienned
• Sesame oil - 1 tablespoon
• Soy sauce - 2 tablespoons
• Rice vinegar - 1 tablespoon
• Fresh cilantro - 2 tablespoons, chopped
• Sesame seeds - 1 tablespoon
• Chili flakes - 1/2 teaspoon, optional

Steps

1. Soak the dried wakame seaweed in warm water for about 10 minutes until rehydrated. Drain and chop into smaller pieces.
2. While the seaweed is soaking, prepare the silken tofu by draining it and cutting it into bite-sized cubes.
3. In a large mixing bowl, combine the rehydrated seaweed, cucumber, and carrot.
4. In a separate small bowl, whisk together sesame oil, soy sauce, and rice vinegar to create a dressing.
5. Gently fold the tofu into the vegetable mixture, being careful not to break the tofu cubes.
6. Drizzle the dressing over the salad and toss gently to combine all ingredients.
7. Garnish with chopped cilantro, sesame seeds, and chili flakes if desired.
8. Serve immediately or chill in the refrigerator for 15 minutes before serving for enhanced flavors.

Nutrition

• Calories: 180
• Protein: 10 g
• Carbs: 15 g
• Fiber: 4 g
• Sugar: 3 g
• Sodium: 600 mg
• Cholesterol: 0 mg
• Total Fat: 12 g
• Saturated Fat: 1 g
• Unsaturated Fat: 11 g
• Water: 0.5 L

Health Benefits

• Rich in omega-3 fatty acids from seaweed, which support heart health.
• High in protein and low in calories, making it a great option for weight management.

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