Mixed Bean Salad With Tofu.

This refreshing Mixed Bean Salad with Tofu is a perfect balance of textures and flavors, ideal for a light lunch or healthy side dish. Crisp-tender green beans provide a satisfying crunch, while firm tofu absorbs the tangy, savory dressing to create a hearty base. The combination of fresh herbs, zesty citrus, and mild spices brings a bright, international flair to the table. It is naturally vegan and vegetarian, making it an excellent choice for diverse dietary needs. Serve it chilled for a picnic-ready meal or at room temperature as a colorful accompaniment to grilled meats. The flavors meld beautifully over time, so it tastes even better the next day. Simple to prepare with pantry staples, this salad is a reliable favorite for busy weeknights or casual gatherings.

Cuisine: Global

Courses: Salads

Difficulty: Intermediate

Servings: 4

Calories: 23.2

Dietary: Gluten-free

Description

This refreshing Mixed Bean Salad with Tofu is a perfect balance of textures and flavors, ideal for a light lunch or healthy side dish. Crisp-tender green beans provide a satisfying crunch, while firm tofu absorbs the tangy, savory dressing to create a hearty base. The combination of fresh herbs, zesty citrus, and mild spices brings a bright, international flair to the table. It is naturally vegan and vegetarian, making it an excellent choice for diverse dietary needs. Serve it chilled for a picnic-ready meal or at room temperature as a colorful accompaniment to grilled meats. The flavors meld beautifully over time, so it tastes even better the next day. Simple to prepare with pantry staples, this salad is a reliable favorite for busy weeknights or casual gatherings.

Ingredients

1 pound firm tofu, drained and cubed
2 cups mixed canned beans (black, kidney, chickpeas), rinsed and drained
1 cup fresh green beans, trimmed and halved
1 cup cherry tomatoes, halved
1 cup cucumber, diced
1 cup red onion, finely chopped
3 tablespoons olive oil
2 tablespoons lemon juice
1 teaspoon dried oregano
1 teaspoon salt
0.5 teaspoon black pepper

Directions

1
Drain the tofu and press it for 10 minutes to remove excess water. Cut into 1/2-inch cubes.
2
Heat 1 tablespoon of olive oil in a non-stick skillet over medium-high heat. Add the tofu cubes and cook until golden brown on all sides, about 5-7 minutes. Remove from heat and let cool.
3
Bring a pot of salted water to a boil. Add the green beans and blanch for 2-3 minutes until crisp-tender. Drain and immediately plunge into ice water to stop cooking. Drain well.
4
In a large mixing bowl, combine the rinsed mixed beans, blanched green beans, cherry tomatoes, cucumber, and red onion.
5
In a small bowl, whisk together the remaining olive oil, lemon juice, oregano, salt, and pepper to make the dressing.
6
Add the cooled tofu cubes to the bean mixture. Pour the dressing over the salad and toss gently until all ingredients are evenly coated.
7
Refrigerate for at least 30 minutes to allow flavors to meld before serving.

Nutrition Facts

Servings 4

Amount Per Serving
Calories 23.2kcal

% Daily Value *
Total Fat 0.2g1%
Saturated Fat 0.0g0%
Cholesterol 0.0mg0%
Sodium 4.5mg1%
Total Carbohydrate 5.2g2%
Dietary Fiber 2.0g8%
Sugars 2.5g
Protein 1.4g3%

* 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 firmer texture, use extra-firm tofu and press it longer.

This salad stores well in the refrigerator for up to 3 days. The flavors improve after sitting overnight.

You can substitute the mixed beans with any combination of canned beans you prefer, such as black beans, chickpeas, or cannellini beans.

Add fresh herbs like parsley or cilantro for extra brightness.

Keywords: bean salad, tofu salad, green beans, vegan lunch, vegetarian side, healthy salad, protein salad, mixed beans, cold salad, picnic food, meal prep, plant based, easy dinner

Read it online: https://www.chefs-mate.com/recipe/mixed-bean-salad-with-tofu-2/

Chefs Mate

Mixed Bean Salad With Tofu.

Nutrition Facts