Basic Healthy Recipe

Watercress Radish Salad with Sesame Tofu

Average: 5 (4 votes)
(4 votes)
Watercress Radish Salad with Sesame Tofu

Watercress radish salad with sesame tofu - Colorful winter salad with crunchy topping.

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30 min.

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Nutritional values

IN FORM and the German Nutrition Society (DGE) have marked this recipe with the logo "Recommended by IN FORM". This logo provides guidance to consumers for a balanced diet. Only healthy recipes that meet all the established criteria are allowed to carry this logo. Further information on the project "Tested IN FORM recipes" can be found here..

The slimming vegetable radish is rich in vitamin A, B1, B2 and C, iron, calcium, potassium, sodium and phosphorus.

To keep the salad filling even longer, you can enjoy a whole wheat roll with it.

1 serving contains
(Percentage of daily recommendation)
Calorie483 kcal(23 %)
Protein27 g(28 %)
Fat19 g(16 %)
Carbohydrates46 g(31 %)
Sugar added3 g(12 %)
Roughage11 g(37 %)
Vitamin A0.2 mg(25 %)
Vitamin D0.4 μg(2 %)
Vitamin E13 mg(108 %)
Vitamin K276 μg(460 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.3 mg(27 %)
Niacin7.3 mg(61 %)
Vitamin B₆0.4 mg(29 %)
Folate77 μg(26 %)
Pantothenic acid1.2 mg(20 %)
Biotin13.5 μg(30 %)
Vitamin B₁₂0.3 μg(10 %)
Vitamin C62 mg(65 %)
Potassium838 mg(21 %)
Calcium345 mg(35 %)
Magnesium258 mg(86 %)
Iron8.8 mg(59 %)
Iodine32 μg(16 %)
Zinc4 mg(50 %)
Saturated fatty acids2.9 g
Uric acid82 mg
Cholesterol55 mg
Complete sugar13 g


½ pomegranate
1 ½ Tbsps walnut kernels
11 ozs Watercress (or lamb's lettuce)
1 bunch Radish
1 garlic clove
2 Tbsps white balsamic vinegar
2 Tbsps lemon juice
3 Tbsps Vegetable broth
Iodized salt (With fluoride)
½ oz Mustard (2 TSP)
1 Tbsp Maple syrup
1 Tbsp olive oil
14 ozs Tofu
1 egg
2 ¼ ozs Whole Grain Spelt Flour
2 ¾ ozs whole grain breadcrumbs
1 ½ Tbsps sesame
1 tsp sesame oil
4 slices Whole Wheat Bread
How healthy are the main ingredients?
TofuRadishWatercressMustardMaple syrupolive oil

Preparation steps


Remove pomegranate seeds from the fruit. Chop walnuts. Clean watercress, wash and spin dry. Clean, wash and finely slice radishes.


For the dressing, peel and finely chop the garlic. Whisk vinegar with lemon juice, broth, salt, pepper, mustard, maple syrup and olive oil. Mix in garlic.


Mix watercress with radishes, divide among 4 plates, and sprinkle with pomegranate seeds and walnuts. Drizzle salad with dressing and let stand for 5 minutes.


Meanwhile, cut tofu into cubes. Put egg in a deep plate, whisk, salt and pepper. Put flour and breadcrumbs with sesame seeds on one plate each. Dredge tofu first in flour, then in egg and sesame crumbs.


Heat a frying pan, coat with sesame oil, and fry tofu cubes in it for 6 minutes on all sides over medium heat. Spread sesame tofu on the watercress and radish salad. Serve with whole wheat bread.