Tofu Veggie Salad

Gluten Free
Dairy Free
Health score
20%
Tofu Veggie Salad
45 min.
8
111kcal

Suggestions


If you're looking for a nutritious and delicious way to enjoy veggies, look no further than this Tofu Veggie Salad! This vibrant dish is not only gluten-free and dairy-free but also packed with flavor and texture, making it the perfect addition to any meal. With a delightful combination of fresh peas, crunchy carrots, and crisp cucumber, every bite brings a satisfying crunch that will leave you craving more.

The crumbled firm tofu adds a wonderful source of plant-based protein, while the black olives and green onions provide bursts of flavor that elevate the entire salad. Tossed in a zesty dressing of Dijon mustard and teriyaki sauce, this salad aligns perfectly with a healthy lifestyle without compromising on taste. The balance of protein, healthy fats, and carbohydrates makes it a well-rounded option that caters to various dietary preferences.

Whether you're serving it as a side dish, an appetizer, or simply as a refreshing snack, this Tofu Veggie Salad is sure to impress family and friends alike. Its vibrant colors and enticing flavors make it not only a feast for the taste buds but also a visual delight. Perfect for gatherings, meal prep, or a light lunch, this salad proves that healthy eating can be both enjoyable and fulfilling. Get ready to dive into a bowl of freshness—your body will thank you!

Ingredients

  • ounce olives black chopped canned
  •  carrots grated
  •  cucumber diced cleaned
  • cups peas fresh
  •  green onions chopped
  • tablespoons mustard dijon-style prepared
  • 0.3 cup teriyaki sauce 
  • pound spicy tofu firm crumbled

Equipment

  • mixing bowl

Directions

  1. In a medium size mixing bowl combine tofu, carrots, cucumber, green onions, assorted vegetables, black olives, teriyaki sauce and Dijon mustard.
  2. Mix well.

Nutrition Facts

Calories111kcal
Protein29.08%
Fat31.25%
Carbs39.67%

Properties

Glycemic Index
23.15
Glycemic Load
2.24
Inflammation Score
-9
Nutrition Score
10.207391293153%

Flavonoids

Luteolin
0.06mg
Kaempferol
0.16mg
Myricetin
0.01mg
Quercetin
0.99mg

Nutrients percent of daily need

Calories:111.2kcal
5.56%
Fat:3.97g
6.1%
Saturated Fat:0.48g
2.97%
Carbohydrates:11.33g
3.78%
Net Carbohydrates:7.48g
2.72%
Sugar:5.04g
5.6%
Cholesterol:0mg
0%
Sodium:513.31mg
22.32%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:8.3g
16.61%
Vitamin A:2972.22IU
59.44%
Vitamin K:32.49µg
30.94%
Vitamin C:18.31mg
22.19%
Fiber:3.85g
15.39%
Manganese:0.23mg
11.39%
Calcium:105mg
10.5%
Folate:38.67µg
9.67%
Iron:1.72mg
9.57%
Vitamin B1:0.13mg
8.96%
Phosphorus:73.89mg
7.39%
Magnesium:28.16mg
7.04%
Potassium:241.94mg
6.91%
Copper:0.13mg
6.25%
Vitamin B6:0.12mg
6.04%
Vitamin B3:1.12mg
5.6%
Vitamin B2:0.08mg
4.86%
Zinc:0.62mg
4.14%
Vitamin E:0.49mg
3.28%
Selenium:2.2µg
3.14%
Vitamin B5:0.21mg
2.07%
Source:Allrecipes