Light And Refreshing

Fruity Cucumber Salad with Sesame Tofu Sticks

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(1 vote)
Fruity Cucumber Salad with Sesame Tofu Sticks

Fruity Cucumber salad with sesame tofu sticks - For those who love a mix of sweet and savory flavors, this is just the right choice.

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20 min.

Healthy, because

Even smarter

Nutritional values

The mango is the fruit king of provitamin A among fruits. This vitamin precursor supports the skin in cell renewal and thus provides us with beautiful and healthy skin. The sprouts score with niacin and riboflavin. These are important for various metabolic processes, skin renewal and the eyes.

A slice of wholemeal baguette or flat bread goes well with the fruity cucumber salad. You can also replace the mango with half a pineapple or melon. Sprinkle the finished vegan salad with fresh herbs and nuts according to your own preference. Parsley or coriander are just as suitable as chopped peanuts
, for example, and
you can also grow the sprouts for the salad on your party bench. You can find out how to do this in the beetroot blog.

1 serving contains
(Percentage of daily recommendation)
Calorie350 cal.(17 %)
Protein21 g(21 %)
Fat21 g(18 %)
Carbohydrates20 g(13 %)
Sugar added1 g(4 %)
Roughage5.7 g(19 %)
Vitamin A0.2 mg(25 %)
Vitamin D0 μg(0 %)
Vitamin E13.4 mg(112 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.2 mg(18 %)
Niacin6.9 mg(58 %)
Vitamin B₆0.3 mg(21 %)
Folate104 μg(35 %)
Pantothenic acid0.7 mg(12 %)
Biotin7.8 μg(17 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C48 mg(51 %)
Potassium584 mg(15 %)
Calcium294 mg(29 %)
Magnesium148 mg(49 %)
Iron5 mg(33 %)
Iodine12 μg(6 %)
Zinc2.7 mg(34 %)
Saturated fatty acids3.1 g
Uric acid39 mg
Cholesterol0 mg


½ Cucumber
1 ripe Mango
200 grams mixed Sprout
2 Tbsps Rice wine vinegar
3 Tbsps Corn oil
1 pinch sugar
½ tsp Red pepper flakes
400 grams Tofu
3 Tbsps dark soy sauce
4 Tbsps Sesame seeds (40 grams)
1 tsp Canola oil
How healthy are the main ingredients?
TofuSesame seedssoy saucesugarCucumberMango

Preparation steps


Peel cucumber, cut in half lengthwise, remove the seeds and cut cucumber into small cubes. Peel mango, cut flesh from the core and cut into small cubes. Rinse sprouts in hot water and drain well.


For the vinaigrette, mix vinegar with corn oil and season with salt, pepper, 1 pinch of sugar and red pepper flakes.


Cut tofu into 1 cm (approximately 1/2 inch) wide and 6 cm (approximately 2 inch) long pieces. Toss with soy sauce and sesame seeds. Heat canola oil in a pan. Fry tofu on all sides over medium heat until golden brown, 5 minutes.


Mix sprouts with cucumber, diced mango and vinaigrette. Divide between 4 bowls and top with the tofu.