Tofu Salad: A Delicious High-Protein Treat

Tofu Salad first entered my life in 2021, and I have never gone a week without it! It's irresistibly easy, creamy, delicious, and high in protein. This dish is not only tasty but also packed with nutrients that make it a fantastic choice for any meal.

Let's dive into how to prepare this delightful dish.

Weekly Tofu Salad: A 5-Day Supply

Making enough Tofu Salad for an entire week is straightforward. Here’s what you'll need for a week’s supply:

• 2 large blocks of extra firm tofu (each package contains 15g of protein)

• 1 large package of your favorite hummus. Sub Idea: Use fabalish mayo

• Juice of 1 lemon

• Tahini (for extra creaminess)

• Extra virgin olive oil

• Minced celery and minced onion

• Spices: salt, pepper, onion powder, garlic powder, cumin, paprika

  
  

Preparing the Tofu

1. Rinse and Dry Tofu: Start by rinsing and drying your tofu blocks thoroughly.

2. Break or Mash: Break the tofu into small pieces or mash it with a fork until it reaches your desired consistency.

3. Mix Ingredients: In a large bowl, combine all the ingredients. Store in a sealed container for up to 5 days.

   
   

This dish is incredibly versatile, and you can adjust the ingredients to suit your taste!

Homemade Balsamic Vinaigrette

Elevate your Tofu Salad with a delicious homemade balsamic vinaigrette. Here’s a simple recipe:

• Equal parts of balsamic vinegar, olive oil, and Dijon mustard

• Seasonings: Salt, pepper (heavy on the pepper!), onion powder, garlic powder, oregano

  
  

Mix all ingredients in a bowl until well combined. This vinaigrette adds a tangy flavor that complements the creaminess of the tofu perfectly!

Fresh Salad Ingredients

To make your Tofu Salad even more nutritious, add these fresh ingredients:

• Organic head of iceberg lettuce, or any lettuce of your choice

• Avocado (adds creaminess and healthy fats)

• Cucumber (for a refreshing crunch)

• Cherry tomatoes (bursting with flavor)

• Broccoli sprouts (I recommend growing your own sprouts at home; it’s fun, easy, and saves you so much money!)

  
  

These fresh veggies not only make your salad colorful but also enhance the flavor and texture.

How to Make Handheld Salad Wraps

Transform your Tofu Salad into convenient handheld wraps! Here’s how:

1. Prepare Your Lettuce: Gently rip the lettuce off from the root. Rinse clean and pat dry with a towel.

2. Add Salad Ingredients: Place your salad ingredients in the center of the leaf, closer to the root.

3. Dress the Salad: Drizzle a little vinaigrette over your salad ingredients, reserving some for dipping.

4. Wrap It Up: Fold the sides of the leaf over the filling to create a wrap, and enjoy!

   
   

Wrapping your salad in lettuce makes for a fun, interactive meal. It’s perfect for lunch on the go or a quick dinner.

Nutritional Benefits of Tofu Salad

Tofu Salad is not just tasty; it’s also packed with health benefits:

• High in Protein: Tofu is a fantastic source of plant-based protein. It can help you feel fuller for longer and supports muscle health.

• Rich in Fiber: The addition of fresh vegetables increases the fiber content, aiding digestion.

• Vitamins and Minerals: Ingredients like avocado and broccoli sprouts provide essential vitamins, minerals, and antioxidants.

• Heart-Healthy Fats: Extra virgin olive oil and avocado contribute healthy fats that promote heart health.

  
  

Conclusion: Enjoy Your Tofu Salad!

Enjoy your Tofu Salad as a delicious meal or snack throughout the week. With its creamy texture, vibrant flavors, and health benefits, it’s hard to resist!

Whether you eat it by itself or in a handheld wrap, this dish is sure to become a staple in your meal prep routine. Try it today and discover why I've never gone a week without it!