Tofu and Seaweed Salad

Tofu and Seaweed Salad is a refreshing and nutritious dish that combines soft tofu with the umami flavor of seaweed, making it a perfect high-protein salad. This simple yet flavorful salad is ideal for a light lunch or a side dish.

Ingredients

• Firm tofu - 200 grams
• Dried seaweed (wakame) - 15 grams
• Cucumber - 1 medium, thinly sliced
• Carrot - 1 medium, julienned
• Red bell pepper - 1/2, thinly sliced
• Green onion - 2 stalks, chopped
• Soy sauce - 2 tablespoons
• Sesame oil - 1 tablespoon
• Rice vinegar - 1 tablespoon
• Sesame seeds - 1 tablespoon
• Salt - to taste
• Black pepper - to taste

Steps

1. Soak the dried seaweed in warm water for about 10 minutes until it expands and softens. Drain and set aside.
2. While the seaweed is soaking, press the firm tofu to remove excess moisture and cut it into 1 cm cubes.
3. In a non-stick skillet over medium heat, lightly sauté the tofu cubes for about 5 minutes until they are golden brown on all sides. Remove from heat and let cool.
4. In a large mixing bowl, combine the soaked seaweed, cucumber, carrot, red bell pepper, and green onion.
5. In a small bowl, whisk together the soy sauce, sesame oil, rice vinegar, salt, and black pepper.
6. Pour the dressing over the salad mixture and toss well to combine.
7. Gently fold in the sautéed tofu cubes and sprinkle sesame seeds on top before serving.

Nutrition

• Calories: 180
• Protein: 15 g
• Carbs: 15 g
• Fiber: 3 g
• Sugar: 2 g
• Sodium: 600 mg
• Cholesterol: 0 mg
• Total Fat: 10 g
• Saturated Fat: 1 g
• Unsaturated Fat: 9 g
• Water: 0.2 L

Health Benefits

• High in protein from tofu, supporting muscle health.
• Rich in omega-3 fatty acids from seaweed, promoting heart health.

Tags