Your Recipe

Marinated Tofu Salad

Ingredient Amount Calories
Lemon juice 28.8g 6kcal
Tomatoes 120g 22kcal
Tahini 30g 179kcal
Onions, red, raw 44.38g 20kcal
Sea salt 4.5g 0kcal
Cumin, ground 3.2g 12kcal
Coriander ground 0.6g 2kcal
Lettuce, cos or romaine, raw 140g 24kcal
Tofu, extra firm, prepared with nigari 396.9g 329kcal
Cucumber, peeled, raw 266g 27kcal

Recipe Tags:

Plant-Based Diet

Recipe Tags:

Food

Recipe Instructions:

Ingredients
Ingredient Checklist
2 tablespoons extra-virgin olive oil
3 tablespoons fresh lemon juice
1 teaspoon ground cumin
1 teaspoon ground coriander
¾ teaspoon salt
1 (14 ounce) package extra-firm tofu, patted dry and cubed (3/4-inch)
2 tablespoons tahini
4 cups chopped romaine lettuce
2 cups peeled, seeded and chopped cucumber
2 medium plum tomatoes, seeded and chopped
½ cup finely chopped red onion

DirectionsInstructions Checklist
Step 1
Combine oil, lemon juice, garlic, cumin, coriander and salt in a large zip-top plastic bag. Add tofu; seal the bag and gently shake to combine. Refrigerate for at least 30 minutes or up to 2 hours.

Step 2
Heat a large nonstick skillet over medium-high heat. Remove the tofu from the marinade using a slotted spoon; reserve the marinade in the bag. Cook the tofu until browned on the bottom, 4 to 5 minutes. Flip and cook until browned on the other side, 4 to 5 minutes.

Step 3
Pour the reserved marinade into a large bowl. Add tahini and whisk to combine. Add lettuce, cucumber, tomatoes and onion; toss to coat. Top the salad with the warm tofu.

Nutrition Facts
Portion Size 259 g | ml
Amount Per Portion 155
648
kcal
kilojoules
% Daily Value *
Total Fat 9.8g 13%
Saturated Fat 1.6g 8%
Sodium 462mg 20%
Total Carbohydrate 8.6g 3%
Dietary Fiber 3.7g 13%
Sugar 3.7g
Protein 13g 25%
Vitamin D 0mcg 0%
Calcium 347mg 27%
Iron 3.9mg 21%
Potassium 455mg 10%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2000 calories a day is used for general nutrition advice.
Vitamins
Nutrient Amount DV
Vitamin A 168.597 mcg 19%
Thiamin [B1] 0.203 mg 17%
Riboflavin [B2] 0.133 mg 10%
Niacin [B3] 1.007 mg 6%
Pantothenic acid [B5] 1.135 mg 23%
Vitamin B6 0.184 mg 11%
Cobalamin [B12] 0 mcg 0%
Floate [B9] 79.21 mcg 0%
Vitamin C 11.416 mg 13%
Vitamin D 0 mcg 0%
Vitamin E 0.275 mg 2%
Vitamin K 45.855 mcg 38%
Betaine 0.102 mg 0%
Choline 44.51 mg 8%
Carbohydrates
Nutrient Amount DV
Total carbohydrate 8.6 g 3%
Sugars 3.7 g 7%
Dietary fiber 3.7 g 13%
Carbohydrate 3.3 g 0%
Net carbs 4.9g
Aminoacids
Nutrient Amount DV
Alanine 0.559 g 0%
Arginine 1.019 g 0%
Aspartic acid 1.399 g 0%
Cysteine 0.068 g 0%
Glutamic acid 2.496 g 0%
Glycine 0.547 g 0%
Histidine 0.297 g 0%
Isoleucine 0.57 g 0%
Leucine 0.946 g 0%
Lysine 0.594 g 0%
Methionine 0.178 g 0%
Phenylalanine 0.597 g 0%
Proline 0.708 g 0%
Serine 0.693 g 0%
Threonine 0.534 g 0%
Tryptophan 0.172 g 0%
Tyrosine 0.47 g 0%
Valine 0.603 g 0%
Minerals
Nutrient Amount DV
Calcium 346.57 mg 27%
Copper 0.42 mg 47%
Fluoride 1.55 mcg 0%
Iron 3.85 mg 21%
Magnesium 63.96 mg 15%
Manganese 0.95 mg 41%
Phosphorus 206.45 mg 17%
Potassium 454.56 mg 10%
Selenium 15.83 mcg 29%
Sodium 461.93 mg 20%
Zinc 1.72 mg 16%
Other
Nutrient Amount DV
Water 224.211 g 0%
Ash 2.52 g 0%