Grilled Tofu Salad

Vegetarian
Gluten Free
Dairy Free
Health score
8%
Grilled Tofu Salad
45 min.
6
267kcal

Suggestions

Ingredients

  • tablespoon black bean chili paste 
  • medium garlic cloves minced
  • tablespoons honey 
  • 0.8 cup miso-carrot dressing 
  • tablespoons vegetable oil; peanut oil preferred plus more for grilling
  • tablespoons soya sauce 
  • pound blocks of tofu firm
  • cups watercress loosely packed

Equipment

  • bowl
  • baking pan
  • grill
  • broiler
  • stove

Directions

  1. Slice each tofu block 1/2 to 3/4 inch thick and pat the slices dry.
  2. In a small bowl, stir together the garlic, honey, 2 tablespoons peanut oil, soy sauce and black bean chili paste.
  3. Spread half of the marinade in the bottom of a large nonreactive baking dish and top with the tofu slices.
  4. Spread the remaining marinade over the tofu, covering it completely.
  5. Preheat a stovetop grill or the broiler. If using a grill, lightly brush the surface with peanut oil. Grill or broil the tofu, turning once, until caramelized and brown, 2 to 3 minutes per side.
  6. Let cool.
  7. Cut each piece into wide strips if desired.
  8. To serve, line plates or a platter with the watercress and set the tofu on top.
  9. Drizzle the Miso-Carrot Dressing on the salad.
  10. Make Ahead: The tofu can stand at room temperature for up to 1 hour before grilling.
  11. Notes: ONE SERVING: Calories 320 kcal, Protein 26 gm, Soy Protein 25 gm, Carbohydrate 17 gm, Cholesterol 0, Total Fat 3 gm, Saturated Fat 9 gm

Nutrition Facts

Calories267kcal
Protein27.64%
Fat43.86%
Carbs28.5%

Properties

Glycemic Index
34.21
Glycemic Load
7.72
Inflammation Score
-5
Nutrition Score
9.1860870991064%

Flavonoids

Kaempferol
3.92mg
Myricetin
0.05mg
Quercetin
5.12mg

Nutrients percent of daily need

Calories:267.33kcal
13.37%
Fat:13.42g
20.65%
Saturated Fat:1.9g
11.89%
Carbohydrates:19.63g
6.54%
Net Carbohydrates:16.38g
5.96%
Sugar:8.72g
9.69%
Cholesterol:0mg
0%
Sodium:1631.35mg
70.93%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:19.03g
38.06%
Vitamin K:52.65µg
50.15%
Calcium:232.95mg
23.3%
Manganese:0.39mg
19.45%
Iron:2.92mg
16.2%
Fiber:3.25g
12.99%
Vitamin A:577.77IU
11.56%
Vitamin C:8.08mg
9.8%
Copper:0.17mg
8.73%
Phosphorus:75.85mg
7.59%
Vitamin B2:0.12mg
6.78%
Zinc:0.96mg
6.37%
Vitamin E:0.91mg
6.09%
Vitamin B6:0.12mg
6.03%
Magnesium:23.18mg
5.79%
Potassium:158.52mg
4.53%
Selenium:2.83µg
4.05%
Vitamin B1:0.06mg
3.8%
Vitamin B3:0.64mg
3.2%
Folate:9.58µg
2.39%
Vitamin B5:0.2mg
2.02%
Source:My Recipes