Ensalada de Tofu

Ensalada de Tofu is a vibrant and nutritious Spanish salad that combines the protein-packed goodness of tofu with fresh vegetables and a zesty vinaigrette. This refreshing dish is perfect for a light meal or as a side dish, providing a delightful blend of flavors and textures.

Ingredients

• Firm tofu - 200 grams
• Cherry tomatoes - 150 grams
• Cucumber - 1 medium
• Red bell pepper - 1 medium
• Red onion - 1 small
• Fresh parsley - 30 grams
• Olive oil - 3 tablespoons
• Red wine vinegar - 1 tablespoon
• Garlic - 1 clove
• Salt - 1 teaspoon
• Black pepper - 1/2 teaspoon

Steps

1. Drain the tofu and press it for 15 minutes to remove excess moisture, then cut it into 1.5 cm cubes.
2. In a skillet over medium heat, add 1 tablespoon of olive oil and sauté the tofu cubes until golden brown on all sides, about 10 minutes.
3. While the tofu is cooking, chop the cherry tomatoes, cucumber, red bell pepper, and red onion into bite-sized pieces.
4. In a large bowl, combine the chopped vegetables and finely chopped parsley.
5. In a small bowl, whisk together the remaining olive oil, red wine vinegar, minced garlic, salt, and black pepper to make the vinaigrette.
6. Add the cooked tofu to the vegetable mixture and pour the vinaigrette over the salad, tossing gently to combine.
7. Serve immediately or refrigerate for 15 minutes for flavors to meld.

Nutrition

• Calories: 220
• Protein: 15 g
• Carbs: 15 g
• Fiber: 4 g
• Sugar: 3 g
• Sodium: 400 mg
• Cholesterol: 0 mg
• Total Fat: 15 g
• Saturated Fat: 2 g
• Unsaturated Fat: 12 g
• Water: 0.3 L

Health Benefits

• Rich in plant-based protein from tofu, supporting muscle health.
• High in vitamins and antioxidants from fresh vegetables, promoting overall wellness.

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