EatSmarter exclusive recipe

Smoked Tofu Salad

with Caramelized Nuts
3.5
Average: 3.5 (2 votes)
(2 votes)
Smoked Tofu Salad

Smoked Tofu Salad - A tasty and satisfying salad—vegan and gluten free!

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Health Score:
7,7 / 10
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
649
calories
Calories

Healthy, because

Even smarter

Nutritional values

At this spicy salad festival, no one is guaranteed to miss the meat! Especially as the smoked tofu brings plenty of protein, which sports fans in particular need for their muscles.

The salad becomes completely vegetable - i.e. vegan - if you replace the butter with (high-quality!) vegetable margarine.

1 serving contains
(Percentage of daily recommendation)
Calorie649 kcal(31 %)
Protein20 g(20 %)
Fat50 g(43 %)
Carbohydrates28 g(19 %)
Sugar added7 g(28 %)
Roughage6.5 g(22 %)
Vitamin A0.2 mg(25 %)
Vitamin D0.1 μg(1 %)
Vitamin E8.1 mg(68 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.2 mg(18 %)
Niacin6 mg(50 %)
Vitamin B₆0.4 mg(29 %)
Folate152 μg(51 %)
Pantothenic acid1 mg(17 %)
Biotin18.9 μg(42 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C94 mg(99 %)
Potassium937 mg(23 %)
Calcium291 mg(29 %)
Magnesium121 mg(40 %)
Iron4.4 mg(29 %)
Iodine9 μg(5 %)
Zinc1.2 mg(15 %)
Saturated fatty acids9.2 g
Uric acid109 mg
Cholesterol18 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
2
Ingredients
50 grams mixed Nut
15 grams butter
2 teaspoons cane sugar
salt
150 grams Baby greens
2 Oranges
7 tablespoons light Vinaigrette
175 grams Smoked tofu
1 teaspoon Canola oil
How healthy are the main ingredients?
saltOrange
Preparation

Kitchen utensils

1 Skillet, 1 Bowl, 1 Plate, 1 Cutting board, 1 Large knife, 1 Small knife, 1 Teaspoon, 1 Slotted spatula, 1 Salad spinner, 1 Parchment paper

Preparation steps

1.
Smoked Tofu Salad preparation step 1

Chop nuts coarsely. Add in a single layer to a dry skillet. Toast over medium heat, stirring frequently.

2.
Smoked Tofu Salad preparation step 2

Add butter, sugar and a pinch of salt to the skillet with the roasted nuts. Cook, stirring, until the sugar has melted into a light brown syrup. 

3.
Smoked Tofu Salad preparation step 3

Transfer mixture onto parchment paper and let cool. Coarsely chop nuts to break apart pieces that have stuck together.

4.
Smoked Tofu Salad preparation step 4

Rinse baby greens and spin dry.

5.
Smoked Tofu Salad preparation step 5

Slice peels from oranges with a knife, removing all of the white pith. Cut between the membranes with a sharp knife to separate the orange segments.

6.
Smoked Tofu Salad preparation step 6

Toss greens with orange segments and vinaigrette.  Place the salad on plates and sprinkle with nuts.

7.
Smoked Tofu Salad preparation step 7

Cut tofu into 1 cm (approximately 1/2-inch) thick slices. Heat oil in a skillet and sear tofu slices until golden brown on each side. Drain on paper towels. Place tofu slices on salads and serve immediately.