Marinated Tofu Quinoa Salad

The Marvelous Marinated Tofu Quinoa Salad: A Nutrient-Packed Feast for the Senses

Experience a true flavor sensation with the Marinated Tofu Quinoa Salad, a delightful and nutrient-rich dish that caters to both vegetarians and health-conscious individuals alike. This wholesome salad combines the earthy taste of quinoa with the tangy, savory flavors of marinated tofu, resulting in a heavenly fusion of textures and tastes. In this article, we’ll explore the health benefits of this dish and discover why it’s a must-try recipe. Let’s dive into the world of Marinated Tofu Quinoa Salad!

Health Benefits of Marinated Tofu Quinoa Salad: The Marinated Tofu Quinoa Salad is not only a treat for the taste buds but also a powerhouse of essential nutrients. Here are some key health benefits of the dish’s main ingredients:

1. Tofu: Tofu, also known as bean curd, is an excellent source of plant-based protein, making it an ideal ingredient for vegetarians and vegans. It’s also low in calories and contains essential amino acids, calcium, and iron. The marinating process helps to infuse tofu with flavor, making it a delicious and nutritious addition to the salad.
2. Quinoa: Quinoa is a superfood that has gained popularity in recent years due to its numerous health benefits. This gluten-free grain is high in protein, fiber, and essential minerals, such as magnesium, phosphorus, and manganese. It’s also a great source of complex carbohydrates, providing sustained energy throughout the day.
3. Vegetables: The Marinated Tofu Quinoa Salad features a colorful medley of vegetables, including bell peppers, cherry tomatoes, cucumber, and avocado. These nutrient-dense veggies are packed with vitamins, minerals, and antioxidants, promoting overall health and well-being.
4. Dressing: The salad dressing, made with olive oil, lemon juice, and garlic, not only enhances the flavor of the dish but also contributes additional health benefits. Olive oil is rich in heart-healthy monounsaturated fats, while lemon juice provides a dose of vitamin C and aids in digestion. Garlic is known for its antimicrobial and anti-inflammatory properties, boosting the immune system and promoting overall health.

Print Recipe

Marinated Tofu Quinoa Salad

Author: Silver Fork Gluten Free Cuisine: Japanese Courses: Salad Recipes Collection, Tofu Recipes Collection, Vegetarian Recipe Keys: Dairy Free Gluten Free Vegan Vegetarian Meals

Difficulty: Beginner Prep Time 30 mins Cook Time 15 mins Total Time 45 mins

Servings: 4 Calories: 576

Best Season: Spring

Description

The Marinated Tofu Quinoa Salad is a delightful, nutrient-rich dish that combines the earthy taste of quinoa with tangy, savory marinated tofu. Packed with essential nutrients and bursting with flavor, this salad is perfect for health-conscious individuals and vegetarians alike.

Ingredients

Servings

MARINATED TOFU

• 10 oz firm tofu
• 1 shallot
• 1 garlic clove
• 1 tbsp soy sauce
• 1 tbsp rice wine vinegar

PEANUT DRESSING

• ¹⁄₂ cup peanut butter
• 1 tbsp soy sauce
• 1 tsp rice wine vinegar
• 2 tsp sesame oil
• ¹⁄₃ cup peanut oil
• ¹⁄₂ red chili

SALAD

• 2 ¹⁄₂ cup vegetable stock
• 1 ¹⁄₂ cup quinoa
• 1 Cabbage leaf
• ¹⁄₂ cup white radish
• 1 mango
• ¹⁄₂ cup beansprouts
• 1 tbsp toasted sesame seeds

Instructions

1. Begin by marinating the tofu. Cut it into 3cm square pieces and place them in a deep baking tray. Finely chop the shallot and garlic, then add them to the tofu along with soy sauce and rice wine vinegar. Set it aside for 30 minutes.

2. While the tofu is marinating, prepare the salad dressing. In a blender, combine the peanut butter, soy sauce, rice wine vinegar, sesame oil, peanut oil, red chili, and 80g of cold water. Blend until the mixture is smooth.

3. To cook the quinoa, bring the stock to a boil in a large pan, then add the quinoa. Cook for 15 minutes until tender, then remove the pan from heat and drain any excess liquid. Allow the quinoa to steam and season it lightly.

4. Drain the tofu from the marinade and place it in a steamer. Cover with a tight-fitting lid and steam over a pan of simmering water for 5 minutes.

5. Chop the Chinese leaf into 2cm pieces and place them in a large mixing bowl. Peel the mooli, slice it into thin batons, and add them to the bowl. Slice the breakfast radishes as thinly as possible and add them to the bowl.

6. Peel and cut the mango into long, thin slices, then add them to the bowl along with the bean sprouts. Dress the salad with the peanut dressing and let it stand for 5 minutes.

7. When the salad is ready, place some warm quinoa onto serving dishes and add the dressed salad.

8. Place pieces of the steamed tofu on top, sprinkle with sesame seeds, and drizzle with a couple of spoonfuls of the remaining dressing.

Nutrition Facts

Servings 4

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Amount Per Serving

Calories 576kcal

% Daily Value *

Total Fat 41.1g64%

Saturated Fat 7.2g36%

Sodium 687mg29%

Potassium 954mg28%

Total Carbohydrate 39.6g14%

Dietary Fiber 7.4g30%

Sugars 13.6g

Protein 16.6g34%

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Calcium 225 mg

Iron 6 mg

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Keywords: Marinated Tofu, Quinoa Salad, Tofu Salad, Quinoa Salad, Healthy Eating, Vegetarian Recipes, Vegan Recipes, Plant-based Meals, Nutrient-rich Foods, Superfood Salad, Wholesome Recipes