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 looking for a vibrant, nutritious dish that satisfies both your taste buds and dietary preferences, look no further than this Penne, Crispy Tofu, and Green Bean Salad. Perfectly balanced, this recipe is not only vegetarian and vegan, but also dairy-free, making it a delightful option for a range of dietary needs.

This scrumptious salad combines the hearty texture of penne pasta with the satisfying crunch of perfectly crispy tofu, all enhanced by the freshness of halved cherry tomatoes and tender green beans. The layers of flavor come together beautifully with a tangy dressing featuring red wine vinegar, olive oil, and a hint of dill, adding a refreshing zest to each bite. Plus, the wholesome ingredients come together in just 45 minutes, making it an ideal side dish for gatherings or an easy weeknight meal.

At only 188 calories per serving, you can relish in this dish guilt-free, enjoying its colorful presentation and mouthwatering taste. With a delightful combination of protein from the tofu and plenty of veggies, this salad is packed with nutrients, ensuring that you feel energized and satisfied after every serving. Treat yourself and your loved ones to a bowl of goodness that's as appealing to the eyes as it is to the palate!

Ingredients

  • 0.3 teaspoon pepper black
  • cups cherry tomatoes halved
  • tablespoon teaspoon dill dried fresh chopped
  • 15 ounce extra-firm tofu drained cut into 1-inch cubes
  •  garlic cloves crushed
  • cups cut green beans (2-inch) ( 8 ounces)
  • tablespoon juice of lemon fresh
  • teaspoon soya 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