Are you tired of bland, boring salads that leave you hungry and unsatisfied? Get ready to revolutionize your meal prep with this mouthwatering High Protein Bean Tofu Salad that packs a serious nutritional punch! In just 10 minutes, you'll create a delicious, protein-rich dish that will tantalize your taste buds and fuel your body with essential nutrients. Whether you're a fitness enthusiast, a vegetarian looking for a quick meal, or simply someone who loves incredible flavors, this recipe is about to become your new obsession!
Prep Time: 10 mins
Cook Time: -
Total Time: 10 mins
Cuisine: Vegetarian
Serves: 3 servings
Ingredients
- 1 cup cooked beans (black or kidney)
- 1 cup firm tofu, cubed
- 1/2 cup cherry tomatoes, halved
- 1/4 cup green onions, chopped
- 2 tablespoons soy sauce
- 1 tablespoon sesame oil
Instructions
- Drain and rinse the cooked beans thoroughly, ensuring they are well-drained to prevent excess moisture in the salad.
- Press the firm tofu between paper towels to remove excess water, then cut into small, uniform cubes approximately 1/2 inch in size.
- Wash and halve the cherry tomatoes, ensuring they are cut into consistent sizes for even distribution in the salad.
- Finely chop the green onions, using both the white and green parts for maximum flavor and visual appeal.
- In a large mixing bowl, combine the cooked beans, tofu cubes, halved cherry tomatoes, and chopped green onions.
- In a separate small bowl, whisk together the soy sauce and sesame oil to create a quick dressing.
- Pour the soy sauce and sesame oil dressing over the bean and tofu mixture, gently tossing to ensure all ingredients are evenly coated.
- Let the salad sit for 2-3 minutes to allow the flavors to meld together before serving.
- For best results, serve chilled or at room temperature as a protein-rich, refreshing salad.
Tips
- Moisture Management: Always drain beans and tofu thoroughly to prevent a watery salad. Use paper towels to press tofu and remove excess liquid.
- Flavor Intensification: Let the salad rest for 2-3 minutes after dressing to allow the soy sauce and sesame oil to fully penetrate the ingredients.
- Texture Variation: For added crunch, consider toasting the tofu cubes lightly in a pan before adding to the salad.
- Customization Options: Feel free to experiment with different bean varieties or add additional herbs like cilantro or mint for extra freshness.
- Meal Prep Friendly: This salad can be prepared in advance and stored in the refrigerator for up to 2 days, making it perfect for quick lunches or healthy snacks.
Nutrition Facts
Calories: 250kcal
Carbohydrates: 25g
Protein: 18g
Fat: 12g
Saturated Fat: 2g
Cholesterol: 0mg
