Tofu Caprese Salad

Name: Tofu Caprese Salad
Prep time: 10 min
Total time: 10 min
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); 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

5 from 1 vote

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.

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Preparation Level Quick & Easy

Servings 2

Preparation 10

Total 10

Why Diabetes Friendly?

Low in carbohydrates: The primary ingredients (lettuce, tomato, cucumber, and tofu) are low in carbs, making this salad an excellent choice for managing blood sugar levels.
High in protein: Tofu is a great source of plant-based protein, which can help stabilize blood sugar levels by slowing digestion and reducing the speed at which sugars are absorbed into the bloodstream.
Healthy fats: Olive oil, used in the dressing, is rich in monounsaturated fats that are beneficial for heart health, particularly important for individuals with diabetes.
Nutritional yeast: Adds B-vitamins and a cheesy flavor without adding dairy or significant carbs, further supporting blood sugar control.

Ingredients

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

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).

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!

FAQ

Can I use another type of tofu?
Yes, while soft tofu is suggested for its texture, firm or extra-firm tofu can be used for a chewier texture. Just be sure to press it to remove excess moisture.
Is this salad gluten-free?
Yes, the ingredients listed for the salad and dressing are naturally gluten-free. However, always check labels, especially for the dijon mustard, to ensure there are no gluten-containing additives.
How long can I store the leftover dressing?
The leftover dressing can be stored in an airtight container in the refrigerator for up to a week. Give it a good shake or stir before using it again.
Can I make this salad in advance?
Yes, you can prepare the dressing and vegetables in advance. However, for the best texture and to prevent the salad from becoming soggy, assemble the salad just before serving.

Nutrition

Per serving

Calories: 312kcal

Carbohydrates: 13.4g

Fiber: 2.9g

Sugar: 6.9g

Fat: 25g

Saturated Fat: 3.4g

Trans Fat:

Protein: 9.7g

Nutrition Facts

Tofu Caprese Salad

Amount per Serving

Calories

312

% Daily Value*

Fat

Saturated Fat

3.4

Sodium

220.8

Potassium

632

Carbohydrates

13.4

Fiber

2.9

Sugar

6.9

Protein

9.7

Vitamin C

14.1

Calcium

Iron

2.3

Magnesium

62.9

Zinc

* Percent Daily Values are based on a 2000 calorie diet.

Tofu Caprese Salad

Why Diabetes Friendly?

Ingredients

Dressing (makes ⅓ cup)

Cooking Tips

Instructions

FAQ

Nutrition

Per serving

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