Clean Eating Wakame Brown Rice Salad with Tofu
Elevate your clean eating routine with this vibrant Wakame Brown Rice Salad with Tofu, a wholesome fusion of nutrient-packed ingredients and bold flavors. Hearty brown rice serves as the perfect base, complemented by tender golden-brown tofu cubes and the unique umami kick of rehydrated wakame seaweed. Crisp shredded carrots, refreshing cucumber, and zesty green onions add layers of texture, while a tangy dressing made with low-sodium soy sauce, rice vinegar, sesame oil, garlic, and fresh ginger ties everything together. Topped with a sprinkle of sesame seeds, this salad is not only visually stunning but also incredibly nourishing. With a balance of plant-based protein, fiber, and essential nutrients, this quick and easy recipe makes an ideal light lunch or refreshing dinner. Perfect for meal prep or a chilled side dish to share, it’s a flavorful and healthy twist on salad that’s perfect for clean eating enthusiasts.
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Recipe Information
Ingredients
- 1 cup Brown rice
- 2 cups Water
- 8 ounces Firm tofu
- 2 tablespoons Wakame seaweed
- 1 medium Carrot
- 1 small Cucumber
- 2 stalks Green onions
- 1 tablespoon Sesame seeds
- 2 tablespoons Low-sodium soy sauce
- 1 tablespoon Rice vinegar
- 1 teaspoon Sesame oil
- 1 teaspoon Fresh ginger
- 1 clove Garlic
Instructions
Rinse 1 cup of brown rice under cold water to remove excess starch. Add the rice to a medium pot with 2 cups of water. Bring to a boil, then reduce the heat to low and cover. Cook for 40-45 minutes, or until the water is absorbed and the rice is tender. Remove from the heat and let it sit, covered, for 10 minutes, then fluff with a fork and set aside to cool.
While the rice is cooking, prepare the tofu. Remove excess moisture from 8 ounces of firm tofu by pressing it between paper towels or a clean kitchen towel. Cut the tofu into ½-inch cubes.
Heat a non-stick skillet over medium heat and cook the tofu cubes for 8-10 minutes, turning occasionally, until they are golden brown on all sides. Remove the tofu from the skillet and set it aside to cool.
Place 2 tablespoons of dried wakame seaweed in a small bowl and cover with warm water. Let it soak for 10 minutes, or until fully rehydrated. Drain and gently squeeze out excess water. Chop into bite-sized pieces if necessary.
Peel and shred 1 medium carrot. Dice 1 small cucumber and finely slice 2 green onions.
In a small bowl, whisk together 2 tablespoons of low-sodium soy sauce, 1 tablespoon of rice vinegar, 1 teaspoon of sesame oil, 1 teaspoon of freshly grated ginger, and 1 finely minced garlic clove to make the dressing.
In a large mixing bowl, combine the cooked brown rice, tofu cubes, rehydrated wakame seaweed, shredded carrot, diced cucumber, and sliced green onions. Pour the dressing over the ingredients and toss gently to coat everything evenly.
Transfer the salad to a serving bowl or plate and sprinkle with 1 tablespoon of sesame seeds for garnish. Serve immediately or chill in the refrigerator for 15-20 minutes for an even more refreshing taste.
Nutrition Facts
Calories |
205 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 9.8 g | 13% | |
| Saturated Fat | 1.5 g | 7% | |
| Polyunsaturated Fat | 2.1 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 637 mg | 28% | |
| Total Carbohydrate | 18.8 g | 7% | |
| Dietary Fiber | 3.3 g | 12% | |
| Total Sugars | 2.1 g | ||
| Protein | 12.2 g | 24% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 428 mg | 33% | |
| Iron | 2.1 mg | 12% | |
| Potassium | 314 mg | 7% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
