Spicy Marinated Tofu Salad
Makes 7 cups (1.75 L)
Just one-quarter of this colourful salad provides 17 grams of protein and 11 milligrams of iron. After straining the tofu from the marinade, reserve the flavour-rich liquid—it will keep for up to 3 or 4 days in the refrigerator or for up to 6 months in the freezer. Thicken the drained marinade with arrowroot powder to make a sauce for Stir-Fry 101 or reuse it to make another batch of Marinated Tofu.
1 recipe Marinated Tofu, cut into 1/2-inch (1 cm) cubes
1 tablespoon (15 mL) extra-virgin olive oil
1 teaspoon (5 mL) toasted sesame oil
1 teaspoon (5 mL) chili paste
1 teaspoon (5 mL) tamari or soy sauce
1 teaspoon (5 mL) rice vinegar
1 cup (250 mL) thinly sliced carrots
1 cup (250 mL) thinly sliced celery
1 cup (250 mL) snow peas, quartered diagonally
1 cup (250 mL) sliced cucumber
1 cup (250 mL) diced red bell pepper
1/4 cup (60 mL) sliced green onion
1/4 cup (60 mL) chopped fresh cilantro or parsley
1 tablespoon (15 mL) toasted sesame seeds (see Roasting Spices and Sesame Seeds (Stovetop Method) sidebar)
Strain the tofu and reserve the liquid. Combine the olive oil, sesame oil, chili paste, tamari, and vinegar in a small bowl. Put the carrots, celery, snow peas, cucumber, red pepper, green onion, and cilantro in large bowl and toss with the dressing. Mix in the tofu, sprinkle the sesame seeds on top, and serve.
Per cup (250 mL): calories: 132, protein: 10 g, fat: 8 g, carbohydrate: 9 g (3 g from sugar), dietary fibre: 3 g, calcium: 371 mg, iron: 6 mg, magnesium: 45 mg, phosphorus: 133 mg, potassium: 362 mg, sodium: 246 mg, zinc: 1 mg, thiamin: 0.2 mg, riboflavin: 0.1 mg, niacin: 0.2 mg, vitamin B 6: 0.2 mg, folate: 42 mcg, pantothenic acid: 0.4 mg, vitamin B 12: 0 mcg, vitamin A: 204 mcg, vitamin C: 60 mg, vitamin E: 1 mg, omega-6 fatty acids: 3 g, omega-3 fatty acids: 0.3 g
Percentage of calories from protein 27%, fat 49%, carbohydrate 24%
