Best 3 Chopped Salad With Seasoned Tofu Strips Recipes

Calling all health-conscious foodies! Embrace the goodness of a chopped salad invigorated with seasoned tofu strips. This wholesome dish is a medley of vibrant flavors and textures, making it a delectable choice for a satisfying meal. The salad boasts a refreshing blend of crisp romaine lettuce, crunchy cucumbers, juicy tomatoes, and a symphony of bell peppers. The seasoned tofu strips, marinated in a savory blend of herbs and spices, add a delightful savory twist to each bite. Accompanying the salad is a zesty lemon-tahini dressing that brings a citrusy tang and creamy richness to elevate the overall flavor profile. Discover a world of culinary delight as you embark on this culinary journey, with variations of the recipe to suit diverse dietary preferences and taste buds. You'll find alternatives featuring quinoa, roasted chickpeas, and a creamy avocado dressing, ensuring there's something for every palate to savor. Get ready to tantalize your taste buds with this irresistible chopped salad and its delectable variations.

Let's cook with our recipes!

CHOPPED SALAD WITH HERBS

Chopped Salad With Herbs image

Chopped Salad: Here's one excellent excuse to spend some time at the farmers' market. This salad, prepared by Mark Bittman and Sam Sifton for a holiday feast, is chock-full of fresh vegetables and worth the prep time. Hunt down a few different herbs to give the salad a complex flavor and aroma. One herb will do in a pinch, but don't skimp if you don't have to.

Provided by Mark Bittman And Sam Sifton

Categories salads and dressings

Time 5m

Yield 8 servings

Number Of Ingredients 11

Ingredients

1 small head cabbage, shredded
4 medium carrots, chopped
4 small celery stalks, chopped
1 pound haricots verts, trimmed,steamed, cooled and chopped
1 red onion, chopped
2 medium cucumbers, peeled,seeded and chopped
2 bell peppers, cored, seededand chopped
1 cup chopped parsley, basil,dill, chervil, mint or(preferably) an assortment
1/2 cup olive oil
3 tablespoons sherry vinegar or lemonjuice, or more to taste
Salt and black pepper to taste

Steps:

Combine vegetables in a bowl with the herbs. Pour the olive oil and vinegar over all and sprinkle lightly with salt and pepper. Toss the ingredients, then taste and adjust the seasoning.

Nutrition Facts : @context http, Calories 206, UnsaturatedFat 12 grams, Carbohydrate 19 grams, Fat 14 grams, Fiber 7 grams, Protein 4 grams, SaturatedFat 2 grams, Sodium 748 milligrams, Sugar 9 grams

CHOPPED SALAD

Chopped Salad image

Provided by Food Network Kitchen

Time 15m

Yield 2 servings

Number Of Ingredients 0

Ingredients

Steps:

Blend 1/3 cup feta, 2 tablespoons olive oil, 1 tablespoon each lemon juice, water and dill, 1 small grated garlic clove, and salt and pepper to taste in a mini food processor. Toss with 1 chopped romaine heart, 1 small chopped cucumber, 5 chopped radishes, 1 drained can chickpeas, 2 chopped celery stalks, and 1/3 cup each thawed frozen peas and toasted sliced almonds. Season with salt and pepper.

TOFU AND CABBAGE SALAD WITH PEANUT DRESSING

Tofu and Cabbage Salad with Peanut Dressing image

Categories Salad Nut Soy Vegetable Sauté Low Fat Yogurt Salad Dressing Cucumber Healthy Cabbage Self

Yield Makes 4 servings

Number Of Ingredients 11

Ingredients

Salad
1 tbsp sesame oil
1 lb block firm tofu, cut into 1/2-inch strips lengthwise
1 medium head green or red cabbage, shredded or chopped (about 2 1/2 cups)
3 medium cucumbers, peeled, seeded and cut into bite-sized cubes
2/3 cup chopped green onions
Peanut Dressing
1/2 cup plain nonfat yogurt
1/4 cup creamy peanut butter
1 tbsp fresh lime juice
1/2 tsp soy sauce (light or regular)

Steps:

Heat oil in a medium skillet over medium heat. Pat tofu strips dry, then sauté until light brown (about 4 minutes per side). Combine vegetables in a large bowl. In a medium bowl, mix dressing ingredients with 2 tbsp water (puree in blender for a smoother texture). Pour 3/4 dressing over vegetables and toss. Top salad with tofu strips and drizzle on remainder of dressing.

Tips:

Selecting Firm Tofu: Opt for extra firm or firm tofu to achieve a meaty texture in the salad. Extra firm tofu holds its shape better during cooking, preventing it from crumbling.
Draining and Pressing Tofu: Before cooking the tofu, drain it thoroughly and press out excess moisture using a tofu press or heavy objects placed on top of the tofu wrapped in a few layers of paper towels. This step enhances the tofu's ability to absorb the marinade and seasonings.
Slicing Tofu: For the best texture, slice the tofu into thin strips about 1/4-inch thick. This allows the tofu to cook evenly and absorb the flavors of the marinade more effectively.
Marinating Tofu: Create a flavorful marinade using a combination of soy sauce, rice vinegar, sesame oil, garlic, ginger, and other desired seasonings. Allow the tofu strips to marinate for at least 30 minutes or up to overnight. This process infuses the tofu with delicious flavors and aromas.
Cooking Tofu: Pan-fry the tofu strips in a hot skillet with a drizzle of oil until golden brown and crispy on the outside. Alternatively, you can bake the tofu strips in a preheated oven at 400°F (200°C) for 20-25 minutes, flipping them halfway through the cooking time.
Assembling the Salad: Combine the chopped salad greens, vegetables, and other desired toppings in a large bowl. Toss the cooked tofu strips and any remaining marinade into the salad. Drizzle with a dressing of your choice, such as a vinaigrette or sesame-based dressing, to enhance the flavors.

Conclusion:

Chopped salad with seasoned tofu strips offers a delightful balance of flavors, textures, and nutrients. By following these tips, you can create a delicious and satisfying salad that incorporates protein-rich tofu as a plant-based alternative to meat. Experiment with different marinades and toppings to customize the salad to your taste preferences. Enjoy this salad as a refreshing lunch, a light dinner, or a flavorful side dish.