TOFU SALAD WITH QUINOA
This super easy tofu salad is both extremely nutritious and a quick throw-together main dish salad. Serve it in place of rice or pasta salad, but don't forget to make enough to take the leftovers for lunch the next day!
Provided by mercyp
Categories Salad Grains Quinoa Salad Recipes
Time 25m
Yield 5
Number Of Ingredients 6
Steps:
- Bring water and quinoa to a boil in a medium saucepan. Reduce heat to medium-low and simmer, uncovered, for 10 minutes, stirring occasionally.
- Meanwhile, place a steamer basket into a saucepan and fill with water to just below the bottom of the steamer. Bring water to a boil. Add edamame, cover, and steam until tender, 2 to 6 minutes. Place edamame into a large bowl with tofu; add soy sauce and mustard. Mix in cooked quinoa and serve warm or chilled.
Nutrition Facts : Calories 202.4 calories, Carbohydrate 23.9 g, Fat 6.9 g, Fiber 2.7 g, Protein 13 g, SaturatedFat 0.9 g, Sodium 144.1 mg, Sugar 0.5 g
QUINOA TOFU SALAD
This makes a great snack or lunchbox filler. It comes from a British Weight Watchers cookbook and tastes good hot or cold. It's worth taking the time to get the tofu extra crispy as it adds to the texture. In British Weight Watchers this is 4.5 points. It is easy to double and triple if needed and requires few "fresh" ingredients making it an ideal store cupboard standby.
Provided by PinkCherryBlossom
Categories One Dish Meal
Time 20m
Yield 1 serving(s)
Number Of Ingredients 8
Steps:
- Mix together the chili, lemon juice and zest and pour over the tofu.
- Place the quinoa in a large dry pan and heat until it begins to pop.
- Add enough water to cover the quinoa by an inch and bring to a boil. Reduce heat and simmer for 7 minutes. Add the soy bean and green beans/mange tout and simmer for a further 3 minutes.
- Drain the quinoa and rinse well with cold water.
- In the now empty pan, place the tofu and dry fry until brown and crispy.
- Serve the quinoa with the tofu on top and if desired a drizzle of soy sauce for flavor.
Nutrition Facts : Calories 262, Fat 4.9, SaturatedFat 0.6, Sodium 22.9, Carbohydrate 46.1, Fiber 5.9, Sugar 1.9, Protein 11.9
KALE AND QUINOA SALAD WITH TOFU AND MISO
A hearty base of kale, quinoa and crisp tofu give this easy salad enough bite to serve as a meal. Curly kale provides heft and holds up nicely to the sweet, sour and spicy dressing. Use your hands to massage the vinaigrette into the kale, and let it marinate for at least 10 minutes to tenderize the sturdy greens. Finish the dish with a drizzle of sriracha and honey, but use a light touch: The point is to balance the heat and sweetness levels without overwhelming the delicate miso vinaigrette. If you like, double the dressing and refrigerate it for future use; it makes a fantastic dip for grilled chicken or pork, or a glaze to brush on salmon before broiling.
Provided by Corinne Trang
Categories dinner, easy, lunch, quick, weeknight, salads and dressings, vegetables, main course
Time 30m
Yield 2 to 4 servings
Number Of Ingredients 11
Steps:
- In a small saucepan, combine the quinoa with 3/4 cup water. Bring to a boil over high heat, then cover and cook over medium-low until the water is absorbed, 10 to 12 minutes. Turn off the heat and let sit for 10 minutes. Fluff it with a fork.
- Meanwhile, in a large bowl, whisk together the vinegar, miso, mirin, sesame oil, 2 tablespoons grapeseed oil and 1/2 teaspoon sriracha. Stir in the ginger.
- Add the kale, massage it with the dressing and set aside to marinate. Spoon the cooked quinoa onto the kale and toss to coat.
- In a nonstick skillet, heat the remaining 4 tablespoons grapeseed oil over medium. When the oil shimmers, cook the tofu, turning occasionally, until crisp on all sides, about 15 minutes. Transfer to a paper towel-lined plate to absorb any excess oil, then scatter it over the kale salad. Drizzle lightly with sriracha and honey and serve immediately.
Nutrition Facts : @context http, Calories 378, UnsaturatedFat 24 grams, Carbohydrate 19 grams, Fat 29 grams, Fiber 3 grams, Protein 13 grams, SaturatedFat 3 grams, Sodium 257 milligrams, Sugar 1 gram
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