Recipes · Japanese · Vegetarian Dishes
Grilled Tofu & Vegetable Salad with Ginger-Soy Dressing
One serving has 546 kcal and 44 g protein, and at least a fifth of a woman's daily need of manganese (176%), calcium (162%), copper (117%), vitamin C (94%), vitamin K (92%) and phosphorus (78%). Ready in 23 minutes.
- Preparation: 15 min
- Cooking: 8 min
- Makes: 1 serving (450 g)
- Difficulty: Easy
- Diets: Vegetarian, Low carb, Dairy-free, Halal, Buddhist, Kosher, Hindu Vegetarian
- Contains: gluten, sesame, soy
Ingredients
- 225 g Tofu, raw, firm, prepared with calcium sulfate
- 50 g Peppers, sweet, red, raw
- 50 g Lettuce, green leaf, raw
- 50 g Cucumber, with peel, raw
- 15 g Oil, olive, salad or cooking
- 3 g Seeds, sesame seeds, whole, dried
- 30 g Soy sauce
- 7 g Syrups, maple
- 5 g Ginger root, raw
- 3 g Garlic, raw
- 12 g Vinegar, distilled
Method
- Preheat a grill or grill pan over medium-high heat. Lightly brush the tofu slices with olive oil and season with salt and pepper
- Grill the tofu slices on each side for 3-4 minutes or until they have nice grill marks. Remove from the grill and set aside
- Combine the lettuce, cucumber, and sweet red peppers in a large mixing bowl
- For the dressing, whisk together the soy sauce, grated ginger, olive oil, rice vinegar, honey or maple syrup, and minced garlic in a small bowl
- Drizzle the dressing over the salad and toss gently to coat all the ingredients.
- Arrange the grilled tofu slices on top of the salad
- Garnish with sesame seeds for added crunch and a touch of elegance
- Serve immediately Chef's Notes: Grilled tofu provides a hearty, protein-rich replacement for chicken, ensuring the dish remains filling and nutritious. The Ginger-Soy dressing adds a zesty, umami-rich flavor that complements the freshness of the vegetables. Sesame seeds enhance the visual appeal and provide a nutty flavor that elevates the dish
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 546 kcal | 26% |
| Carbohydrates | 21.1 g | |
| Water | 339 mL | |
| Fiber | 7.9 g | 27% |
| Protein | 43.6 g | 91% |
| Tryptophan | 0.55 g | |
| Threonine | 1.9 g | |
| Isoleucine | 2 g | |
| Leucine | 3.3 g | |
| Lysine | 2.1 g | |
| Methionine | 0.51 g | |
| Cystine | 0.16 g | |
| Phenylalanine | 2 g | |
| Tyrosine | 1.6 g | |
| Valine | 2 g | |
| Histidine | 1 g | |
| Fat | 36.6 g | |
| Monounsaturated | 15.9 g | |
| Polyunsaturated | 13.5 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 12 g | |
| Saturated | 5.2 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 0 mg | |
| Calcium | 1,620 mg | 162% |
| Copper | 1.1 mg | 117% |
| Iron | 7.8 mg | 43% |
| Magnesium | 187 mg | 60% |
| Manganese | 3.2 mg | 176% |
| Phosphorus | 543 mg | 78% |
| Potassium | 1,002 mg | 21% |
| Selenium | 41.3 µg | 75% |
| Sodium | 1,699 mg | |
| Zinc | 4.5 mg | 56% |
| Thiamin (vitamin B1) | 0.48 mg | 44% |
| Riboflavin (vitamin B2) | 0.48 mg | 44% |
| Niacin (vitamin B3) | 2.4 mg | 17% |
| Pantothenic acid (vitamin B5) | 0.67 mg | 13% |
| Pyridoxine (vitamin B6) | 0.53 mg | 41% |
| Folate (vitamin B9) | 119 µg | 30% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 21.1 mg | 5% |
| Vitamin A | 266 µg | 38% |
| Vitamin C | 70.8 mg | 94% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 3.1 mg | 21% |
| Vitamin K | 82.9 µg | 92% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.4 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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