Vegan Tofu and Asparagus Salad
Vegan Tofu and Asparagus Salad is a fresh and vibrant dish that combines the protein-rich goodness of tofu with the crispness of blanched asparagus and a medley of fresh vegetables. This salad is not only healthy and nutritious but also bursting with flavor.
INGREDIENTS
For the Tofu:
- 14 oz (400g) extra-firm tofu, cubed
- 2 tablespoons soy sauce or tamari (for a gluten-free option)
- 1 tablespoon olive oil
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- Salt and black pepper to taste
For the Salad:
- 1 bunch of fresh asparagus spears, woody ends trimmed and cut into 2-inch pieces
- 4 cups mixed greens (e.g., lettuce, arugula, spinach)
- 1 cup cherry tomatoes, halved
- 1/2 red onion, thinly sliced
- 1/4 cup fresh basil leaves, torn
- 1/4 cup toasted pine nuts (optional)
- 1 lemon, zested and juiced
- 2 tablespoons extra-virgin olive oil
- Salt and black pepper to taste
INSTRUCTIONS
Marinate and Cook the Tofu:
In a bowl, combine the cubed tofu, soy sauce or tamari, olive oil, garlic powder, onion powder, salt, and black pepper. Gently toss to coat the tofu evenly. Let it marinate for at least 15-20 minutes.
Heat a skillet or pan over medium-high heat. Add the marinated tofu cubes and cook until they are golden brown and slightly crispy on all sides. This should take about 5-7 minutes. Set the cooked tofu aside.
Prepare the Salad:
In a pot of boiling water, blanch the asparagus pieces for 2-3 minutes until they are tender but still crisp. Drain and immediately plunge them into ice water to stop the cooking process. Drain again and set aside.
In a large salad bowl, combine the mixed greens, cherry tomatoes, thinly sliced red onion, torn basil leaves, and toasted pine nuts (if using).
Add the cooked asparagus to the salad.
Make the Lemon Vinaigrette:
- In a small bowl, whisk together the lemon zest, lemon juice, extra-virgin olive oil, salt, and black pepper to make the vinaigrette.
Assemble the Vegan Tofu and Asparagus Salad:
Drizzle the lemon vinaigrette over the salad and toss gently to coat the ingredients evenly.
Top the salad with the cooked tofu cubes.
Serve the vegan tofu and asparagus salad immediately, garnished with extra fresh basil leaves if desired.
TIPS
- You can press the tofu before marinating to remove excess moisture and improve its texture.
- Customize the salad by adding other vegetables or herbs you enjoy.
- For extra flavor, you can add a pinch of red pepper flakes to the tofu marinade.
- Toasted almond slices or cashews can be used instead of pine nuts.
- Adjust the lemon vinaigrette to your taste by adding more or less lemon juice or olive oil.
NUTRITION VALUE
- Calories: 250-300 (approximate values)
- Carbohydrates: 15-20g
- Protein: 10-12g
- Fat: 15-18g
- Fiber: 6-8g
- Vitamins and Minerals: Rich in vitamin C, vitamin K, and various antioxidants.
