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20g Protein Tofu Salad Recipe

Emily Carter
Fresh tofu salad packed with plant protein and vibrant vegetables
Print Recipe
Prep Time 15 minutes
Cook Time 10 minutes
Total Time 25 minutes
Servings 4 servings
Calories 300 kcal

Ingredients
  

  • Firm tofu: 400g
  • Olive oil: 1 tablespoon
  • Soy sauce: 2 tablespoons
  • Garlic minced: 2 cloves
  • Mixed greens: 4 cups
  • Cucumber sliced: 1 cup
  • Carrots shredded: 1 cup
  • Red bell pepper sliced: 1 cup
  • Sesame oil: 1 teaspoon
  • Lemon juice: 1 tablespoon
  • Sesame seeds: 1 tablespoon
  • Salt: 1/2 teaspoon
  • Black pepper: 1/2 teaspoon

Instructions
 

  • Firm tofu: 400g
  • Olive oil: 1 tablespoon
  • Soy sauce: 2 tablespoons
  • Garlic (minced): 2 cloves
  • Mixed greens: 4 cups
  • Cucumber (sliced): 1 cup
  • Carrots (shredded): 1 cup
  • Red bell pepper (sliced): 1 cup
  • Sesame oil: 1 teaspoon
  • Lemon juice: 1 tablespoon
  • Sesame seeds: 1 tablespoon
  • Salt: 1/2 teaspoon
  • Black pepper: 1/2 teaspoon

Notes

Nutritional Values (per serving):
  • Calories: 300
  • Total Fat: 16g
  • Saturated Fat: 2.5g
  • Carbohydrates: 14g
  • Fiber: 4g
  • Protein: 20g
Vitamins & Minerals (per serving):
  • Calcium: 30%
  • Iron: 20%
  • Magnesium: 15%
  • Vitamin C: 25%
  • Potassium: 12%
Additional Notes/Tips:
  • Press tofu well for better texture.
  • Cook tofu until crispy for more flavor.
  • Add chili flakes for a spicy kick.