Colorful Tofu Salad with Basil and Cashews

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
29%
Colorful Tofu Salad with Basil and Cashews
15 min.
4
177kcal

Suggestions


Looking for a vibrant and nutritious dish that’s perfect for any occasion? Look no further than our Colorful Tofu Salad with Basil and Cashews! This delightful salad is not only a feast for the eyes with its array of colorful vegetables, but it’s also packed with flavor and health benefits. Whether you’re a vegetarian, vegan, or simply looking to incorporate more plant-based meals into your diet, this salad is a fantastic choice.

In just 15 minutes, you can whip up a refreshing side dish or a satisfying main course that serves four. The combination of crisp carrots, crunchy celery, and sweet bell peppers creates a delightful texture, while the fresh basil and zesty lemon juice elevate the flavors to new heights. Plus, the addition of protein-rich tofu and heart-healthy cashews makes this salad a well-rounded meal that will keep you feeling full and energized.

With its gluten-free and dairy-free attributes, this salad is perfect for those with dietary restrictions. The warm water and mustard dressing ties everything together, creating a harmonious blend of tastes that will leave your taste buds dancing. Serve it chilled for a refreshing lunch or as a colorful side dish at your next gathering. Dive into this deliciously healthy recipe and enjoy the vibrant flavors of nature!

Ingredients

  • large carrots diced
  • rib celery diced
  • tablespoons basil fresh chopped
  • cloves garlic minced pressed
  • 0.5  bell pepper diced green
  • teaspoon ground flaxseed 
  • tablespoons juice of lemon fresh
  • teaspoon oregano dried
  • servings pepper generous
  • 0.3 cup cashew pieces raw toasted for 3 minutes if you like (cashews may be )
  • 0.5  bell pepper diced red
  • 0.5  onion diced red finely
  • 0.5 teaspoon salt to taste
  • tablespoons dijon mustard stone-ground
  • pound spicy tofu firm rinsed pressed reduced-fat
  • tablespoons water 
  • tablespoon citrus champagne vinegar 

Equipment

    Directions

    1. Add all the chopped vegetables and basil. When the flax seed mixture has thickened slightly, add the remaining ingredients, except cashews, to it and blend thoroughly.
    2. Pour the mixture over the tofu and vegetables, and stir to combine. Refrigerate the salad until well chilled–the longer, the better. Just before serving, stir in the cashews.

    Nutrition Facts

    Calories177kcal
    Protein28.03%
    Fat44.94%
    Carbs27.03%

    Properties

    Glycemic Index
    97.26
    Glycemic Load
    2.2
    Inflammation Score
    -10
    Nutrition Score
    12.643478217332%

    Flavonoids

    Eriodictyol
    0.55mg
    Hesperetin
    1.63mg
    Naringenin
    0.16mg
    Apigenin
    0.29mg
    Luteolin
    0.92mg
    Isorhamnetin
    0.69mg
    Kaempferol
    0.17mg
    Myricetin
    0.05mg
    Quercetin
    3.31mg

    Nutrients percent of daily need

    Calories:176.67kcal
    8.83%
    Fat:9.21g
    14.16%
    Saturated Fat:1.28g
    8.01%
    Carbohydrates:12.46g
    4.15%
    Net Carbohydrates:9.02g
    3.28%
    Sugar:3.81g
    4.24%
    Cholesterol:0mg
    0%
    Sodium:402.41mg
    17.5%
    Alcohol:0g
    100%
    Alcohol %:0%
    100%
    Protein:12.92g
    25.84%
    Vitamin A:3667.41IU
    73.35%
    Vitamin C:38.82mg
    47.05%
    Vitamin K:19.61µg
    18.68%
    Calcium:182.93mg
    18.29%
    Manganese:0.36mg
    18.1%
    Iron:2.57mg
    14.29%
    Fiber:3.44g
    13.75%
    Copper:0.24mg
    11.96%
    Vitamin B6:0.21mg
    10.37%
    Magnesium:41mg
    10.25%
    Phosphorus:85.03mg
    8.5%
    Potassium:263.81mg
    7.54%
    Selenium:4.79µg
    6.84%
    Vitamin B1:0.1mg
    6.8%
    Folate:25.48µg
    6.37%
    Zinc:0.73mg
    4.89%
    Vitamin E:0.66mg
    4.41%
    Vitamin B2:0.06mg
    3.25%
    Vitamin B3:0.65mg
    3.24%
    Vitamin B5:0.29mg
    2.87%