Eat Smarter USA | Eat Healthy. Live Smarter.

Ingredients

for
4
Print
Tofu and Cucumber Salad

Tofu and Cucumber Salad

with Sweet and Sour Pesto
45 min.
Time:
325
calories
Calories:
Health Score:
93 / 100
Ingredientsfor  
Ingredients
5 ozs Sprout (preferably bean sprouts)
5 ozs Snow peas
salt
1 Cucumber
1 red Bell pepper (200 grams)
2 red onions
3 Tbsps Cashews
4 sprigs Thai basil
1 pc ginger (about 12 grams)
3 shallots
2 red chili peppers
1 Tbsp Palm sugar
2 Tbsps soy sauce
2 Tbsps Tamarind paste
peppers
4 Tbsps vegetable oil
9 ozs sliceable Tofu
How healthy are the main ingredients?
TofuSnow peaCashewgingersoy saucesalt
Preparation
1.
Tofu and Cucumber Salad preparation step 1

Rinse sprouts and drain in a sieve.

2.
Tofu and Cucumber Salad preparation step 2

Trim snow peas, rinse, cut lengthwise into thin strips and briefly dip in boiling salted water. Place in a colander, rinse in cold water and drain.

3.
Tofu and Cucumber Salad preparation step 3

Rinse cucumber, pat dry and cut in half lengthwise. Remove seeds with a spoon and cut the cucumber into very thin slices.

4.
Tofu and Cucumber Salad preparation step 4

Halve bell pepper, remove seeds, rinse and cut into narrow strips.

5.
Tofu and Cucumber Salad preparation step 5

Peel onions, halve and slice into thin strips. Mix with sprouts, snow peas, cucumber and bell pepper in a bowl.

6.
Tofu and Cucumber Salad preparation step 6

Toast cashews in a dry frying pan over medium heat until golden brown. Allow to cool slightly. Meanwhile, rinse basil, shake dry and pluck the leaves. Coarsely chop the cashews.

7.
Tofu and Cucumber Salad preparation step 7

Peel ginger and shallots and finely chop. Rinse chile peppers, cut in half lengthwise, remove seeds and chop finely. Crush ginger, shallots and chile peppers in a mortar.

8.
Tofu and Cucumber Salad preparation step 8

Add cashews and crush. Add palm sugar and grind everything to a fine paste. Stir in soy sauce, tamarind paste and 3 tablespoons of warm water and mix well. Season the pesto with salt and pepper.

9.
Tofu and Cucumber Salad preparation step 9

Heat oil in a pan. Pat dry tofu and fry until golden brown, 4-5 minutes. Drain on paper towels and cut into 1 cm (approximately 1/2-inch) thick slices. Toss with vegetables and basil, drizzle with the pesto and serve.

Nutritional values
1 serving contains
(Percentage of daily recommendation)
Calorie325 cal.(15 %)
Protein16 g(16 %)
Fat21 g(18 %)
Carbohydrates17 g(11 %)
Sugar added4 g(16 %)
Roughage7.5 g(25 %)
Healthy, because

Healthy, because

Colourful vegetables, accompanied by tofu and the spicy nut paste - a potpourri of vitamins and minerals is served up: folic acid, vitamin B6, vitamin E, beta-carotene make up 30 percent of our daily requirements, niacin 50 percent and vitamin C even 80 percent; zinc, magnesium and potassium each make up 30 percent.

Even smarter

Even smarter

Instead of cucumber, try zucchini in a salad; it has a unique aroma, which harmonizes well with the other ingredients and goes well with pesto.

Ausgabe 02/24

Lust auf noch mehr kulinarische Highlights? Für nur 19,60 Euro im Jahr erhalten Sie 4 Magazine direkt nach Hause. In der aktuellen Ausgabe nehmen wir die 100 gängigsten Ernährungsmythen unter die Lupe. Neben 77 Schlank-Rezepten geben unsere Expert:innen die genialsten Tipps, wie Sie Ihre Darmflora ins Gleichgewicht bringen, das Bauchfett wieder loswerden und mit mehr Achtsamkeit besser schlafen.