Mashed Tofu Salad (Shira-ae)

Vegetarian
Vegan
Dairy Free
Very Healthy
Low Fod Map
Health score
100%
Mashed Tofu Salad (Shira-ae)
15 min.
2
234kcal

Suggestions

Ingredients

  • 2 servings kosher salt 
  • 1 teaspoon mirin sweet rice wine
  • 1 tablespoon sesame seed 
  • 1 teaspoon soya sauce 
  • 8 cups spinach leaves 
  • 1.5 teaspoons sugar 
  • 14 ounce spicy tofu firm

Equipment

  • food processor
  • bowl
  • frying pan
  • paper towels
  • pot

Directions

  1. Drain the tofu and wrap in paper towels to absorb excess water. Puree in a food processor until smooth, then transfer to a bowl and set aside.
  2. Bring a large pot of salted water to a boil. Fill a bowl with ice water. Cook the spinach in the boiling water until wilted, about 2 minutes, then drain and plunge it into the ice water.
  3. Drain and squeeze out the excess water.
  4. Toast the sesame seeds in a skillet over medium-low heat, tossing, until golden, about 3 minutes. Cool, then grind in a spice grinder. Stir the ground seeds, sugar, mirin, soy sauce and spinach into the tofu. Season with salt.
  5. Photograph by Yunhee Kim

Nutrition Facts

Calories234kcal
Protein36.6%
Fat41.67%
Carbs21.73%

Properties

Glycemic Index
83.55
Glycemic Load
3.27
Inflammation Score
-10
Nutrition Score
25.919999938944%

Flavonoids

Luteolin
0.89mg
Kaempferol
7.66mg
Myricetin
0.42mg
Quercetin
4.76mg

Nutrients percent of daily need

Calories:233.92kcal
11.7%
Fat:11.2g
17.23%
Saturated Fat:1.35g
8.42%
Carbohydrates:13.14g
4.38%
Net Carbohydrates:8.41g
3.06%
Sugar:4.16g
4.62%
Cholesterol:0mg
0%
Sodium:464.63mg
20.2%
Alcohol:0.4g
100%
Alcohol %:0.15%
100%
Protein:22.13g
44.26%
Vitamin K:579.6µg
552%
Vitamin A:11252.76IU
225.06%
Manganese:1.19mg
59.52%
Folate:237.22µg
59.31%
Vitamin C:33.72mg
40.87%
Calcium:406.73mg
40.67%
Iron:6.29mg
34.96%
Magnesium:110.19mg
27.55%
Potassium:695.41mg
19.87%
Fiber:4.72g
18.89%
Vitamin E:2.45mg
16.31%
Copper:0.32mg
16.2%
Vitamin B2:0.24mg
14.22%
Vitamin B6:0.27mg
13.58%
Phosphorus:88.01mg
8.8%
Vitamin B1:0.13mg
8.47%
Zinc:0.96mg
6.4%
Vitamin B3:1.17mg
5.84%
Selenium:2.65µg
3.79%