Salade de Tofu

Salade de Tofu is a vibrant French salad that combines the nutty flavors of marinated tofu with fresh greens, creating a delightful and nutritious meal. This high-protein dish is not only satisfying but also refreshing, making it perfect for a light lunch or dinner.

Ingredients

• Firm tofu - 200 grams
• Olive oil - 2 tablespoons
• White wine vinegar - 1 tablespoon
• Dijon mustard - 1 teaspoon
• Honey - 1 teaspoon
• Mixed salad greens - 100 grams
• Cherry tomatoes - 100 grams, halved
• Cucumber - 1 small, diced
• Red onion - 1/4, thinly sliced
• Fresh parsley - 2 tablespoons, chopped
• Salt - to taste
• Black pepper - to taste

Steps

1. Press the tofu to remove excess water for about 15 minutes, then cut it into cubes.
2. In a bowl, mix olive oil, white wine vinegar, Dijon mustard, honey, salt, and black pepper to create a marinade.
3. Add the tofu cubes to the marinade and let them soak for at least 10 minutes.
4. In a non-stick skillet, heat a little olive oil over medium heat and sauté the marinated tofu until golden brown, about 5-7 minutes.
5. In a large bowl, combine the mixed salad greens, cherry tomatoes, cucumber, red onion, and parsley.
6. Once the tofu is cooked, place it on top of the salad mixture.
7. Drizzle any remaining marinade over the salad, toss gently, and serve immediately.

Nutrition

• Calories: 350
• Protein: 20 g
• Carbs: 20 g
• Fiber: 5 g
• Sugar: 5 g
• Sodium: 300 mg
• Cholesterol: 0 mg
• Total Fat: 25 g
• Saturated Fat: 3 g
• Unsaturated Fat: 22 g
• Water: 0.4 L

Health Benefits

• High in protein, which supports muscle repair and growth.
• Rich in antioxidants from fresh vegetables, promoting overall health.

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