Penne Crispy Tofu and Green Bean Salad
Elevate your weeknight dinner game with this Penne Crispy Tofu and Green Bean Salad, a vibrant and protein-packed dish that's as satisfying as it is healthy. Featuring perfectly al dente penne pasta, golden-brown crispy tofu cubes, and tender green beans, this hearty salad strikes the perfect balance between savory, zesty, and lightly sweet flavors. The magic lies in the tangy soy-lemon dressing with a hint of spice from red pepper flakes, bringing every ingredient to life. Ready in just 45 minutes, this recipe is ideal for busy nights and can easily be made vegan by swapping honey for maple syrup. Serve it warm for a cozy dinner or chilled for a refreshing salad that’s perfect for meal prep or a crowd-pleasing potluck dish.
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Recipe Information
Ingredients
- 300 grams penne pasta
- 400 grams firm tofu
- 200 grams green beans
- 3 tablespoons olive oil
- 2 tablespoons cornstarch
- 1 teaspoon garlic powder
- 3 tablespoons soy sauce
- 2 tablespoons lemon juice
- 1 teaspoon honey (or maple syrup for vegan option)
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 0.5 teaspoon red pepper flakes
- 2 tablespoons fresh parsley (optional, for garnish)
Instructions
Cook the penne pasta according to the package instructions until al dente. Drain, rinse with cold water, and set aside.
Press the tofu to remove excess water. Cut it into small cubes and pat dry with a paper towel.
In a medium bowl, combine the tofu cubes with 1 tablespoon of olive oil, cornstarch, garlic powder, 1/2 teaspoon of salt, and black pepper. Toss to coat evenly.
Heat 1 tablespoon of olive oil in a large non-stick skillet over medium-high heat. Add the tofu cubes in a single layer and pan-fry until they are golden brown and crispy on all sides, about 8-10 minutes. Remove from the skillet and set aside.
Trim the ends of the green beans and blanch them in boiling water for 3 minutes. Immediately transfer to an ice bath to stop the cooking process. Drain and pat dry.
In a small bowl, whisk together soy sauce, lemon juice, honey (or maple syrup), remaining 1 tablespoon of olive oil, red pepper flakes, and a pinch of black pepper to make the dressing.
In a large mixing bowl, combine the cooked penne pasta, crispy tofu, and green beans. Pour the dressing over the top and toss gently to coat.
Taste and adjust the seasoning with additional salt or pepper, if needed.
Transfer to a serving dish and garnish with freshly chopped parsley, if desired. Serve immediately or chill for 30 minutes before serving for a colder salad.
Nutrition Facts
Calories |
1976 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 67.2 g | 86% | |
| Saturated Fat | 9.1 g | 45% | |
| Polyunsaturated Fat | 4.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 4418 mg | 192% | |
| Total Carbohydrate | 272.4 g | 99% | |
| Dietary Fiber | 22.6 g | 81% | |
| Total Sugars | 18.4 g | ||
| Protein | 89.1 g | 178% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 722 mg | 56% | |
| Iron | 20.1 mg | 112% | |
| Potassium | 1880 mg | 40% | |
*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.
