Low Sodium Refreshing Tofu Salad
Brighten up your mealtime with this Low Sodium Refreshing Tofu Salad, a vibrant and health-conscious dish packed with fresh flavors and crisp textures. This nutrient-rich recipe combines firm tofu cubes with crunchy cucumber, carrot matchsticks, and sweet strips of red bell pepper, all accented by fragrant cilantro and mint leaves. Tossed in a zesty lime and honey dressing with a hint of black pepper and unsalted rice vinegar, this salad is light, refreshing, and perfect for those watching their sodium intake. A sprinkle of toasted sesame seeds adds the perfect nutty finish. Ready in just 20 minutes, this salad makes an excellent chilled side dish or a satisfying vegetarian main course. Healthy, quick, and delicious—this tofu salad is sure to become a staple in your weekly menu!
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Recipe Information
Ingredients
- 14 oz firm tofu
- 1 medium cucumber
- 1 large carrot
- 1 medium red bell pepper
- 2 stalks scallions
- 0.5 cup fresh cilantro
- 0.25 cup fresh mint leaves
- 1 large lime
- 2 tbsp unsalted rice vinegar
- 1 tbsp extra virgin olive oil
- 1 tsp honey
- 0.5 tsp black pepper
- 1 tbsp toasted sesame seeds
Instructions
First, drain the firm tofu and press it between paper towels to remove moisture for about 15 minutes.
While the tofu is being pressed, slice the cucumber into thin rounds. Peel the carrot and cut into thin matchsticks or use a julienne peeler.
Cut the red bell pepper into thin strips and finely slice the scallions.
Chop the fresh cilantro and mint leaves.
Once the tofu is well-drained, cut it into 1/2 inch cubes.
In a large mixing bowl, combine tofu cubes, cucumber slices, carrot matchsticks, bell pepper strips, scallions, cilantro, and mint leaves.
In a small bowl, squeeze the lime juice. Add unsalted rice vinegar, extra virgin olive oil, honey, and black pepper. Whisk until well combined to create the dressing.
Pour the dressing over the salad ingredients in the large bowl and toss gently to coat everything evenly.
Taste and adjust the seasoning if needed, though remember to keep it low sodium.
Garnish the salad with toasted sesame seeds just before serving.
Serve the salad chilled or at room temperature as a refreshing side dish or a light main course.
Nutrition Facts
Calories |
682 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 37.7 g | 48% | |
| Saturated Fat | 5.0 g | 25% | |
| Polyunsaturated Fat | 0.1 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 138 mg | 6% | |
| Total Carbohydrate | 57.4 g | 21% | |
| Dietary Fiber | 19.7 g | 70% | |
| Total Sugars | 25.8 g | ||
| Protein | 50.8 g | 102% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 981 mg | 75% | |
| Iron | 15.1 mg | 84% | |
| Potassium | 1927 mg | 41% | |
*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.
