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–+ servings
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5 from 1 vote

Tofu Caprese Salad

This tofu Caprese salad puts a whole new spin on the traditional Caprese salad. Not only does this salad stay true to the flavours we know and love, but it also gets an extra boost of protein as well as cholesterol and blood sugar benefits thanks to tofu.
Servings: 2
Calories: 312kcal
Prep Time10 minutes
Total Time10 minutes

Ingredients

  • 1 cup lettuce green leaf, roughly chopped
  • 1 tomato sliced
  • ½ cucumber sliced
  • ½ cup basil fresh
  • 250 g tofu soft, sliced into squares

Dressing (makes ⅓ cup)

  • 1 tsp garlic minced
  • 2 tbsp balsamic vinegar
  • 2 tsp Dijon mustard
  • 1 tbsp nutritional yeast
  • 3 tbsp olive oil
  • 1/8 tsp salt
  • Pinch pepper

Instructions

  • Prepare dressing by whisking together garlic, balsamic vinegar, dijon mustard, nutritional yeast, olive oil, salt and pepper. Mix until well combined.
    1 tsp garlic, 2 tbsp balsamic vinegar, 2 tsp Dijon mustard, 1 tbsp nutritional yeast, 3 tbsp olive oil, 1/8 tsp salt, Pinch pepper
  • To two separate plates, portion lettuce, tomato, cucumber, and basil into one even layer. Carefully add tofu slices on top.
    1 cup lettuce, 1 tomato, ½ cucumber, ½ cup basil, 250 g tofu
  • Drizzle dressing on top of salad.
  • Serve and enjoy!

Cooking Tips

  • Tofu texture: For a firmer texture that better mimics cheese, you could press the tofu to remove excess water before slicing. This will also help the tofu better absorb the dressing flavors.
  • Enhancing flavor: Let the salad sit for a few minutes after adding the dressing to allow the tofu and vegetables to marinate, enhancing the overall flavor of the dish.
  • Variations: Feel free to add more vegetables or substitute ingredients based on availability and preference. Adding avocado can introduce healthy fats and make the salad more filling.
  • Dressing adjustments: Adjust the amount of balsamic vinegar and mustard to taste. If you prefer a sweeter dressing, you could add a teaspoon of honey or maple syrup (for a vegan version).

Nutrition

Nutrition Facts
Tofu Caprese Salad
Amount per Serving
Calories
312
% Daily Value*
Fat
 
25
g
38
%
Saturated Fat
 
3.4
g
21
%
Sodium
 
220.8
mg
10
%
Potassium
 
632
mg
18
%
Carbohydrates
 
13.4
g
4
%
Fiber
 
2.9
g
12
%
Sugar
 
6.9
g
8
%
Protein
 
9.7
g
19
%
Vitamin C
 
14.1
mg
17
%
Calcium
 
83
mg
8
%
Iron
 
2.3
mg
13
%
Magnesium
 
62.9
mg
16
%
Zinc
 
1
mg
7
%
* Percent Daily Values are based on a 2000 calorie diet.