Loaded Summer Salad
Salads
Ingredients:
Tofu Marinade
- 400 g firm tofu, pressed and cubed
- 45 ml (3 tbsp) lime juice
- 30 ml (2 tbsp) olive oil
- 15 g (2 tbsp) nutritional yeast
- 3 g (1 tsp) garlic powder
- 3 g (1 tsp) onion powder
- 1 g (1 tsp) dried parsley
- 1 g (½ tsp) dried thyme
- 1 g (½ tsp) dried oregano
- 1 g (½ tsp) ground cumin
- 1 g (½ tsp) ground coriander
- 1 g (½ tsp) black pepper 1g (½ tsp) salt
Salad
- 150 g (¾ cup) orzo pasta
- 300 g (4 cups) romaine or butter lettuce, chopped
- 200 g (1 cup) cherry tomatoes, halved
- 1 cucumber, diced
- 1 carrot, shredded
- 1 bell pepper, diced
- 115 g (¾ cup) corn kernels
- 75 g (½ cup) green peas
- 4 spring onions, thinly sliced
- 20 g (½ cup) fresh cilantro, roughly chopped
- 120 ml (½ cup) ranch dressing
Equipments:
- Tofu press or clean kitchen towel and heavy object
- Large mixing bowl (for marinade)
- Whisk
- Medium saucepan (for orzo)
- Colander
- Non-stick skillet
- Spatula
- Large salad bowl
- Knife and cutting board
Features:
Nutrition:
Servings 1 Calories 480 Carbohydrates 52g Fat 20g Fiber 8g Protein 22g Monounsaturated 10g Polyunsaturated5g Saturated 3g Trans 0g Vitamin A 6mg Vitamin C 45mg Vitamin D 0mg Vitamin E 3mg Vitamin K 120µgThiamin (B1) 0.4mg Riboflavin (B2) 0.3mg Niacin (B3) 4mg Vitamin B6 0.5mg Folate (B9) 120µg Vitamin B12 2µgCalcium 180mg Iron 5mg Magnesium 80mg Phosphorus 320mg Potassium 720mg Zinc 2mg Copper 0.4mg Manganese 1.2mg Selenium 18µg Cholesterol 0 mg Sodium 580mg Sugar 8g
*Nutrition info is an estimate and may vary with cooking methods and ingredients.
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Instructions:
1. Marinate the Tofu - In a large mixing bowl, whisk together the lime juice, olive oil, nutritional yeast, garlic powder, onion powder, parsley, thyme, oregano, cumin, coriander, black pepper, and salt until fully combined. Add the pressed and cubed tofu and toss to coat evenly. Let sit for at least 15 minutes. The longer it marinates the more flavor it absorbs.
2. Cook the Orzo - Bring a pot of well salted water to a boil. Cook the orzo until al dente according to package directions, approximately 8 minutes. Drain and rinse under cold water to stop the cooking process and prevent clumping. Set aside to cool completely.
3. Pan-Fry the Tofu - Heat a non-stick skillet over medium-high heat. Add the marinated tofu in a single layer and cook, turning occasionally, until golden and crispy on the edges, approximately 10 minutes. Do not crowd the pan or the tofu will steam instead of crisp. Set aside to cool slightly.
4. Prep the Vegetables - Chop the lettuce, halve the cherry tomatoes, dice the cucumber and bell pepper, shred the carrot, thinly slice the spring onions, and roughly chop the cilantro. Drain the corn and peas if using canned or rinse if using frozen.
5. Assemble the Salad - Layer the chopped lettuce in a large salad bowl as the base. Add the cooled orzo and all the prepared vegetables, distributing them evenly. Top with the pan-fried tofu.
6. Dress and Serve - Drizzle the ranch dressing over the salad just before serving. Toss gently to combine or serve the dressing on the side. Serve immediately for the best texture.
Loaded Summer Salad
Ingredients:
Tofu Marinade
- 400 g firm tofu, pressed and cubed
- 45 ml (3 tbsp) lime juice
- 30 ml (2 tbsp) olive oil
- 15 g (2 tbsp) nutritional yeast
- 3 g (1 tsp) garlic powder
- 3 g (1 tsp) onion powder
- 1 g (1 tsp) dried parsley
- 1 g (½ tsp) dried thyme
- 1 g (½ tsp) dried oregano
- 1 g (½ tsp) ground cumin
- 1 g (½ tsp) ground coriander
- 1 g (½ tsp) black pepper 1g (½ tsp) salt
Salad
- 150 g (¾ cup) orzo pasta
- 300 g (4 cups) romaine or butter lettuce, chopped
- 200 g (1 cup) cherry tomatoes, halved
- 1 cucumber, diced
- 1 carrot, shredded
- 1 bell pepper, diced
- 115 g (¾ cup) corn kernels
- 75 g (½ cup) green peas
- 4 spring onions, thinly sliced
- 20 g (½ cup) fresh cilantro, roughly chopped
- 120 ml (½ cup) ranch dressing
Features:
Instructions:
1. Marinate the Tofu - In a large mixing bowl, whisk together the lime juice, olive oil, nutritional yeast, garlic powder, onion powder, parsley, thyme, oregano, cumin, coriander, black pepper, and salt until fully combined. Add the pressed and cubed tofu and toss to coat evenly. Let sit for at least 15 minutes. The longer it marinates the more flavor it absorbs.
2. Cook the Orzo - Bring a pot of well salted water to a boil. Cook the orzo until al dente according to package directions, approximately 8 minutes. Drain and rinse under cold water to stop the cooking process and prevent clumping. Set aside to cool completely.
3. Pan-Fry the Tofu - Heat a non-stick skillet over medium-high heat. Add the marinated tofu in a single layer and cook, turning occasionally, until golden and crispy on the edges, approximately 10 minutes. Do not crowd the pan or the tofu will steam instead of crisp. Set aside to cool slightly.
4. Prep the Vegetables - Chop the lettuce, halve the cherry tomatoes, dice the cucumber and bell pepper, shred the carrot, thinly slice the spring onions, and roughly chop the cilantro. Drain the corn and peas if using canned or rinse if using frozen.
5. Assemble the Salad - Layer the chopped lettuce in a large salad bowl as the base. Add the cooled orzo and all the prepared vegetables, distributing them evenly. Top with the pan-fried tofu.
6. Dress and Serve - Drizzle the ranch dressing over the salad just before serving. Toss gently to combine or serve the dressing on the side. Serve immediately for the best texture.
