Mixed Bean Salad With Tofu.

chefs-mate chefs-mate 0 Comments
Servings: 4 Difficulty: Intermediate
Jump To Recipe Print Recipe
A hearty, protein-packed salad combining earthy beans with crisp tofu and a zesty lemon dressing.
Mixed Bean Salad With Tofu. recipe image

This Mixed Bean Salad with Tofu is a vibrant, nutrient-dense dish perfect for a healthy lunch or light dinner. It combines the earthy richness of mixed beans with the firm, savory texture of pressed tofu. The dish is tossed in a bright, citrusy dressing featuring lemon juice, garlic, and fresh herbs, creating a perfect balance of flavors. Ideal for meal prep, it holds up well in the fridge, allowing the flavors to meld over time. Serve it cold as a refreshing side, chilled in a bowl, or at room temperature as a main course. It’s a satisfying vegan option that feels substantial yet light, making it a great choice for picnics, potlucks, or a quick weekday meal.

Mixed Bean Salad With Tofu. recipe image
Print Recipe

Mixed Bean Salad With Tofu.

Author: chefs-mate Cuisine: Courses:
Difficulty: Intermediate
Servings: 4 Calories: 220.0

Description

This Mixed Bean Salad with Tofu is a vibrant, nutrient-dense dish perfect for a healthy lunch or light dinner. It combines the earthy richness of mixed beans with the firm, savory texture of pressed tofu. The dish is tossed in a bright, citrusy dressing featuring lemon juice, garlic, and fresh herbs, creating a perfect balance of flavors. Ideal for meal prep, it holds up well in the fridge, allowing the flavors to meld over time. Serve it cold as a refreshing side, chilled in a bowl, or at room temperature as a main course. It&# 226;ÂÂs a satisfying vegan option that feels substantial yet light, making it a great choice for picnics, potlucks, or a quick weekday meal.

Ingredients

Directions

  1. Drain and rinse the mixed beans thoroughly under cold water.
  2. Press the firm tofu to remove excess moisture, then cut into 1/2-inch cubes.
  3. Blanch the green beans in boiling water for 2-3 minutes until tender-crisp, then shock in ice water and drain.
  4. Heat olive oil in a large skillet over medium-high heat.
  5. Add tofu cubes to the skillet and cook for 5-7 minutes, turning occasionally, until golden and crisp on all sides.
  6. In a small bowl, whisk together lemon juice, minced garlic, oregano, salt, and pepper to make the dressing.
  7. In a large serving bowl, combine the mixed beans, blanched green beans, and cooked tofu.
  8. Pour the dressing over the salad and toss gently to coat all ingredients evenly.
  9. Serve immediately or chill for 30 minutes to allow flavors to meld.

Nutrition Facts

Servings 4

Amount Per Serving
Calories 220.0kcal
% Daily Value *
Total Fat 9.0g14%
Saturated Fat 1.2g6%
Cholesterol 0.0mg0%
Sodium 280.0mg12%
Total Carbohydrate 24.0g8%
Dietary Fiber 9.5g38%
Sugars 3.0g
Protein 12.0g24%

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

Note

For a heartier salad, add chopped red bell peppers or cucumbers.

This salad can be stored in an airtight container in the refrigerator for up to 3 days.

Ensure tofu is well-pressed before cooking to achieve the best texture and crispiness.

Keywords: bean salad, tofu salad, vegan recipe, healthy lunch, meal prep, plant based, mixed beans, firm tofu, lemon dressing, protein salad, gluten free, fresh herbs, easy dinner, summer salad, high fiber
Recipe Card powered by WP Delicious