Penne, Crispy Tofu, and Green Bean Salad

Vegetarian
Vegan
Dairy Free
Health score
22%
Penne, Crispy Tofu, and Green Bean Salad
45 min.
8
188kcal

Suggestions


If you’re on the lookout for a vibrant, healthy, and delicious dish that will delight your taste buds, look no further than this Penne, Crispy Tofu, and Green Bean Salad! This delightful recipe is not only vegetarian but also completely vegan and dairy-free, making it perfect for those with dietary restrictions or anyone seeking lighter meal options. In just 45 minutes, you can whip up a refreshing salad that serves eight people, ideal for a family gathering or a fun dinner party with friends.

The star of this dish is crispy tofu, sautéed to golden perfection, providing a satisfying crunch and a protein-packed element that elevates this salad beyond the ordinary. Tossed together with fresh cherry tomatoes and tender green beans, each bite bursts with flavor and texture. The addition of dill and a zesty dressing made with red wine vinegar, lemon juice, and soy sauce enhances the freshness of the ingredients, resulting in a delightful medley of tastes.

Not only is this dish a feast for the eyes, with its vibrant colors, but it’s also incredibly nutritious, clocking in at just 188 calories per serving. Whether you’re serving it as a side dish or enjoying it as a light main course, this Penne, Crispy Tofu, and Green Bean Salad will surely impress your guests and leave everyone craving more!

Ingredients

  • 0.3 teaspoon pepper black
  • cups cherry tomatoes halved
  • tablespoon optional: dill dried fresh chopped
  • 15 ounce tofu drained cut into 1-inch cubes
  •  garlic clove crushed
  • cups green beans (2-inch) ( 8 ounces)
  • tablespoon juice of lemon fresh
  • teaspoon soy sauce low-sodium
  • tablespoon olive oil 
  • teaspoon olive oil 
  • cups penne pasta tube-shaped uncooked (8 ounces pasta)
  • tablespoons red wine vinegar 
  • 0.3 teaspoon salt 
  • 0.3 teaspoon sugar 

Equipment

  • bowl
  • frying pan
  • paper towels

Directions

  1. To prepare salad, pat tofu cubes dry with a paper towel.
  2. Heat 1 teaspoon oil in a large nonstick skillet over medium-high heat.
  3. Add tofu; saut 5 minutes, browning on all sides.
  4. Remove from pan; chill 30 minutes.
  5. Cook pasta in boiling water for 5 minutes; add beans, and cook an additional 5 minutes.
  6. Drain. Rinse with cold water, and drain.
  7. Combine tofu, pasta mixture, tomatoes, and dill in a large bowl.
  8. To prepare dressing, combine vinegar and remaining ingredients in a jar; cover tightly, and shake vigorously.
  9. Pour dressing over salad; toss well to coat. Cover and refrigerate 30 minutes.

Nutrition Facts

Calories188kcal
Protein19.88%
Fat24.41%
Carbs55.71%

Properties

Glycemic Index
31.26
Glycemic Load
9.3
Inflammation Score
-4
Nutrition Score
7.4278260521267%

Flavonoids

Eriodictyol
0.09mg
Hesperetin
0.27mg
Naringenin
0.03mg
Luteolin
0.04mg
Isorhamnetin
0.02mg
Kaempferol
0.14mg
Myricetin
0.06mg
Quercetin
1.07mg

Nutrients percent of daily need

Calories:187.93kcal
9.4%
Fat:5.13g
7.89%
Saturated Fat:0.68g
4.23%
Carbohydrates:26.35g
8.78%
Net Carbohydrates:23.97g
8.72%
Sugar:2.92g
3.25%
Cholesterol:0mg
0%
Sodium:105.33mg
4.58%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:9.4g
18.8%
Selenium:18.3µg
26.14%
Manganese:0.39mg
19.43%
Vitamin C:12.99mg
15.74%
Vitamin K:14.37µg
13.69%
Fiber:2.38g
9.52%
Calcium:89.63mg
8.96%
Iron:1.61mg
8.94%
Phosphorus:77.38mg
7.74%
Vitamin A:376.32IU
7.53%
Copper:0.13mg
6.68%
Magnesium:26.25mg
6.56%
Vitamin B6:0.12mg
6.21%
Potassium:213.29mg
6.09%
Folate:19.75µg
4.94%
Vitamin E:0.68mg
4.55%
Vitamin B3:0.9mg
4.48%
Vitamin B1:0.06mg
4.29%
Zinc:0.54mg
3.57%
Vitamin B2:0.06mg
3.35%
Vitamin B5:0.24mg
2.43%
Source:My Recipes