Soy-Free Refreshing Tofu Salad
Elevate your salad game with this vibrant and wholesome Soy-Free Refreshing Tofu Salad, a perfect option for those seeking a plant-based, allergen-friendly recipe packed with color and nutrition. Featuring chickpea tofu as a soy-free alternative to traditional tofu, this salad is loaded with crisp cucumber, juicy cherry tomatoes, creamy avocado, and crunchy red bell peppers, all balanced with the zesty brightness of a lemon-olive oil dressing. Fresh mint and parsley add aromatic depth and a refreshing twist, making it ideal for light lunches, picnics, or as a crowd-pleasing side dish. Ready in just 20 minutes with no cooking required, this gluten-free, dairy-free delight is as easy as it is satisfying. Whether served immediately or slightly chilled, this salad is sure to become your go-to for healthy, flavorful meals!
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Recipe Information
Ingredients
- 400 grams Chickpea Tofu
- 1 medium Cucumber
- 200 grams Cherry tomatoes
- 1 large Avocado
- 0.5 medium Red onion
- 1 medium Red bell pepper
- 1 large Lemon
- 2 tablespoons Olive oil
- 10 grams Fresh mint leaves
- 10 grams Fresh parsley
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
Instructions
Start by preparing the vegetables. Wash and dice the cucumber into small cubes. Halve the cherry tomatoes. Remove the seed and peel the avocado, then dice into small chunks.
Peel and thinly slice the red onion. Core and chop the red bell pepper into small pieces.
Chop the fresh mint leaves and parsley finely, then set them aside.
In a large mixing bowl, combine the diced cucumber, cherry tomatoes, avocado, red onion, and red bell pepper.
Cut the chickpea tofu into 1-inch cubes and gently fold it into the vegetable mixture.
In a small bowl, whisk together the juice of one lemon and olive oil until combined. Season with salt and black pepper.
Pour the lemon dressing over the salad and toss gently to ensure all the ingredients are coated.
Sprinkle the chopped mint and parsley over the salad and toss once more.
Serve immediately for the freshest taste, or refrigerate for up to an hour if preferred chilled.
Nutrition Facts
Calories |
1209 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 73.3 g | 94% | |
| Saturated Fat | 10.5 g | 52% | |
| Polyunsaturated Fat | 6.4 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1266 mg | 55% | |
| Total Carbohydrate | 107.3 g | 39% | |
| Dietary Fiber | 35.6 g | 127% | |
| Total Sugars | 20.4 g | ||
| Protein | 41.0 g | 82% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 487 mg | 37% | |
| Iron | 16.7 mg | 93% | |
| Potassium | 3498 mg | 74% | |
*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.
