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Asian tofu salad is served in a white bowl; a jar of sriracha, some crushed peanuts and a half lime are around it on the table | Hurry The Food Up

Crunchy Asian Tofu Salad (High Protein and Vegan)

Course: Dinner, Salads, Sides
Cuisine: Asian, Vegan
Diet: Gluten Free, Egg Free, Low Calorie, Dairy Free, Vegan, Vegetarian
Time: Max 20 min
Calories: 450 - 650 kcal
Type: meal plan recipes
Diet: dairy-free, egg-free, gluten-free, vegan
Prep Time: 5 minutes
Cook Time: 15 minutes
Total Time: 20 minutes
Servings: 2 people
Calories: 496kcal
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Ingredients

  • 14 oz (400 g) firm tofu (ideally get fresh tofu from the supermarket)
  • 1 cup (104 g) bean sprouts
  • ½ bunch radishes
  • ½ medium cucumber
  • 1 handful spinach
  • 1 small tin pineapple (small tin = 8 oz = 225g = ¼)
  • 1 tbsp olive oil

For the dressing

Instructions

  • Press out some excess moisture of the tofu block, then cut it into small cubes (about one square centimeter).
    Firm tofu cut into cubes on the left and thick pieces on the right | Hurry The Food Up
  • In a pan heat up some oil at a medium heat and in the tofu goes. Fry for about 15 minutes until golden brown. Multitasking challenge: make sure you stir every now and then (and add some salt) while you prep the rest of the salad. You can do it, bring it on!
    Tofu cubes start crispening up | Hurry The Food Up
  • Next up: wash your veggies!
  • Slice the radishes.
  • Cut the cucumber lengthwise in half, remove the seeds with a small spoon and cube what’s left.
  • Cut the pineapple into small chunks as well.
  • Throw everything into a bowl along with the spinach and bean sprouts.

Now to the dressing

  • Combine olive oil, maple syrup, sriracha, lime juice, salt and pepper and toss it into the salad.
  • Get the tofu cubes and place them in a separate bowl. Add them to each salad serving. (If you throw them right into the salad they’ll get mushy quickly).
  • Also for garnish, cut the chili and roughly crush or chop the peanuts. Sprinkle them over the salad when serving.
  • Enjoy!

Nutrition

Serving: 531g | Calories: 496kcal | Carbohydrates: 22g | Protein: 24g | Fat: 37g | Saturated Fat: 5g | Polyunsaturated Fat: 10g | Monounsaturated Fat: 21g | Sodium: 378mg | Potassium: 442mg | Fiber: 5g | Sugar: 11g | Vitamin A: 1573IU | Vitamin C: 37mg | Calcium: 313mg | Iron: 4mg