Thai Tofu Salad with Rice, Pepper and Cucumber

10 40 194
Ingredients Minutes Calories
Prep Cook Servings
10 min 30 min 4
Thai Tofu Salad with Rice, Pepper and Cucumber
Health Highlights

Ingredients


3/4 cup Basmati rice, dry (whole grain - gluten free)
1 1/2 cup Water
1/2 package (1lb) Tofu, regular, extra firm (drained and diced)
1 cup Cucumber (diced)
1 stalk(s) Green onion (sliced)
1 medium pepper(s) Red bell pepper (diced)
2 tbsp Lime juice (fresh)
1 tbsp Soy sauce, low sodium (or coconut aminos - gluten free)
2 tbsp Mint, fresh (chopped)
2 tbsp Cilantro (coriander) (chopped)

Instructions


  1. In a saucepan, bring rice and water to a boil. Reduce heat to low, cover, and simmer for about 20 minutes or until rice is tender and water is absorbed. Scrape into a large bowl.
  2. Meanwhile, in a non-stick skillet, add a splash of water and over medium-high heat brown the tofu, turning with a spatula for about 8 minutes or until golden brown and crispy. Remove and let stand.
  3. Add cucumber, red pepper, and green onion to rice. Add browned tofu and stir to combine.
  4. 4. In a small bowl, whisk together lime juice, and soy sauce. Drizzle over the top of the salad and toss gently to combine. Add mint and cilantro and toss again to combine.

Notes:

Nutritional Highlights: 

  • Tofu is a great source of plant-based protein.
  • Bell Peppers are great sources of vitamin C, a powerful antioxidant.

 


Nutrition Facts

Per Portion

Calories 194
Calories from fat 27.2
Calories from saturated fat 3.8
Total Fat 3.0 g
Saturated Fat 0.4 g
Trans Fat 0
Polyunsaturated Fat 1.8 g
Monounsaturated Fat 0.8 g
Cholesterol 0
Sodium 175 mg
Potassium 248 mg
Total Carbohydrate 34 g
Dietary Fiber 2.0 g
Sugars 5.6 g
Protein 8.9 g

Dietary servings

Per Portion


Grain 1.0
Meat Alternative 0.4
Vegetables 1.0

Energy sources


Pygal68%454.721081963942241.008938372210414%292.27816944908164197.2232734415654818%332.1126644698558121.4686080927105568%14%18%CarbohydratesFatProtein

Meal Type(s)

Lunch
Main
Salad
Side




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