Tofu Salad

This high-protein Korean Tofu Salad is a vibrant and flavorful dish, perfect for a light lunch or dinner. Packed with fresh vegetables and protein-rich tofu, it's both nutritious and satisfying.

Ingredients

• Firm tofu - 200 grams
• Cucumber - 100 grams
• Carrot - 50 grams
• Red bell pepper - 50 grams
• Green onions - 2 stalks
• Sesame oil - 1 tablespoon
• Soy sauce - 2 tablespoons
• Rice vinegar - 1 tablespoon
• Sugar - 1 teaspoon
• Sesame seeds - 1 tablespoon
• Salt - to taste
• Black pepper - to taste

Steps

1. Press the tofu for about 10 minutes to remove excess moisture, then cut it into 1 cm cubes.
2. Heat a non-stick skillet over medium heat and add the tofu cubes, cooking them until golden brown on all sides, about 5-7 minutes.
3. While the tofu is cooking, julienne the cucumber and carrot, and thinly slice the red bell pepper and green onions.
4. In a small bowl, whisk together the sesame oil, soy sauce, rice vinegar, sugar, salt, and black pepper to create the dressing.
5. Once the tofu is done, remove it from the heat and let it cool slightly.
6. In a large bowl, combine the cooked tofu, cucumber, carrot, red bell pepper, and green onions.
7. Pour the dressing over the salad and toss gently to combine everything well.
8. Sprinkle sesame seeds on top before serving.

Nutrition

• Calories: 220
• Protein: 15 g
• Carbs: 16 g
• Fiber: 4 g
• Sugar: 2 g
• Sodium: 600 mg
• Cholesterol: 0 mg
• Total Fat: 14 g
• Saturated Fat: 2 g
• Unsaturated Fat: 10 g
• Water: 0.5 L

Health Benefits

• Rich in plant-based protein, supporting muscle health.
• High in fiber, promoting digestive health.

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