This simple salad can be used as a base recipe to create many variations according to what you have on hand. In the springtime, try replacing the tofu with chopped hardboiled egg, diced radishes, and fresh dill. Use sea salt in place of the tamari. In the summertime when an abundance of fresh vegetables are available, add diced red bell peppers, blanched green beans, chopped kale, and chopped sugar snap peas. Sometimes I like to sprinkle the salad with toasted sunflower seeds just before serving.
Ingredients
Tofu
1 pounds
extra firm tofu
cut into 1-inch cubes
2 tablespoons
wheat-free tamari
3 teaspoons
extra virgin olive oil
Salad
5 cups
cooked
short grain brown rice
1 cups
frozen peas
2 large
carrots
diced
3
green onions
sliced into thin rounds
1 cups
chopped
parsley
2 tablespoons
freshly squeezed
lemon juice
2 tablespoons
extra virgin olive oil
2 tablespoons
wheat-free tamari
Nutrition Facts
Per serving Recipe serves 6
- Protein 18%
- Net carbs 48%
- Fat 34%
Full nutrition facts
Macros
Energy & Macronutrients
- Calories
- 337kcal
- Protein
- 14.2g
- Total Carbohydrates
- 44.6g
- Dietary Fiber
- 5.4g
- Net Carbs
- 39.2g
- Total Sugars
- 2.4g
- Sucrose
- 1.1g
- Glucose
- 0.08g
- Fructose
- 0.12g
- Maltose
- 0.02g
- Total Fat
- 12.3g
- Saturated Fat
- 1.9g
- Monounsaturated Fat
- 6.5g
- Polyunsaturated Fat
- 3.3g
- Sodium
- 708mg
Vitamins
Water-Soluble Vitamins
- Vitamin C
- 20.8mg
- Thiamin (B1)
- 0.28mg
- Riboflavin (B2)
- 0.11mg
- Niacin (B3)
- 3.4mg
- Pantothenic Acid (B5)
- 1.5mg
- Vitamin B6
- 0.37mg
- Folate (B9)
- 48.8µg
- Choline
- 37.8mg
Fat-Soluble Vitamins
- Vitamin E (Alpha-Tocopherol)
- 1.1mg
- Vitamin K1 (Phylloquinone)
- 192µg
Minerals
Minerals
- Calcium
- 257mg
- Iron
- 3.8mg
- Magnesium
- 116mg
- Phosphorus
- 253mg
- Potassium
- 375mg
- Zinc
- 2.2mg
- Copper
- 0.35mg
- Manganese
- 2.5mg
- Selenium
- 10.4µg
- Fluoride
- 0.07µg
Amino Acids
Essential Amino Acids
- Histidine
- 0.34g
- Isoleucine
- 0.65g
- Leucine
- 1.1g
- Lysine
- 0.71g
- Methionine
- 0.22g
- Phenylalanine
- 0.69g
- Threonine
- 0.6g
- Tryptophan
- 0.19g
- Valine
- 0.74g
Non-Essential Amino Acids
- Alanine
- 0.7g
- Arginine
- 1.1g
- Aspartic Acid
- 1.5g
- Cystine
- 0.09g
- Glutamic Acid
- 2.7g
- Glycine
- 0.62g
- Proline
- 0.82g
- Serine
- 0.76g
- Tyrosine
- 0.53g
Fatty Acids
Monounsaturated Fatty Acids
- Oleic Acid (18:1 cis)
- 6.3g
Omega-3 Fatty Acids
- ALA (18:3 n-3)
- 0.28g
Omega-6 Fatty Acids
- Linoleic Acid (LA)
- 3g
Other
Carotenoids
- Alpha-Carotene
- 85.7µg
- Beta-Carotene
- 1016µg
- Beta-Cryptoxanthin
- 0.2µg
- Lutein + Zeaxanthin
- 1173µg
- Lycopene
- 0.02µg
Plant Sterols (Phytosterols)
- Phytosterols
- 15.4mg
Other Compounds
- Betaine
- 0.02mg