Fried Tofu and Spinach Salad Recipe
Prep Time: 10 minutes
Cook Time: 6 minutes
Total Time: 16 minutes
Servings: 4
Description
This delightful Fried Tofu and Spinach Salad is a vibrant dish that beautifully combines the textures of crispy tofu with the fresh flavors of spinach and other vegetables. Perfect for a quick yet nutritious meal, this recipe is both vegan and low in cholesterol, making it an excellent choice for anyone looking to enjoy a healthy lifestyle. Serve it as a light lunch or as a side dish to complement your dinner.
Ingredients
| Quantity | Ingredient |
|---|---|
| 1 | Extra firm tofu |
| 3 | Tablespoons tamari soy sauce |
| 1/3 | Cup rice vinegar |
| 2 | Teaspoons fresh ginger, minced |
| 1 | Teaspoon sugar |
| 1 | Teaspoon Dijon-style mustard |
| 1/4 | Teaspoon dry mustard |
| 1/3 | Teaspoon salt |
| 1 | Cup cornmeal |
| 1/3 | Cup sesame seeds |
| 6 | Cups fresh spinach |
| 1 | Cup watercress |
| 1 | Cup button mushrooms, sliced |
| 1 | Cup cherry tomatoes, halved |
| 1 | Cup yellow cherry tomatoes, halved |
| 1 | Small red onion, thinly sliced |
Nutritional Information (per serving)
| Nutrient | Amount |
|---|---|
| Calories | 345.4 |
| Total Fat | 25.8 g |
| Saturated Fat | 3.6 g |
| Cholesterol | 0 mg |
| Sodium | 955.5 mg |
| Total Carbohydrates | 20.7 g |
| Dietary Fiber | 4 g |
| Sugars | 6.7 g |
| Protein | 12.2 g |
Instructions
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Prepare the Tofu: Begin by slicing the extra firm tofu crosswise into eight ½-inch slices. This will create uniform pieces that will cook evenly and allow for the perfect amount of crispiness.
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Marinate the Tofu: In a 2-quart rectangular baking dish, arrange the tofu slices in a single layer. Pour the tamari soy sauce over the tofu, ensuring each piece is well coated. Turn the slices gently to ensure they are evenly covered. Allow the tofu to marinate for about 15 minutes, which will infuse it with flavor.
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Make the Vinaigrette: While the tofu is marinating, prepare the vinaigrette. In a blender or food processor, combine the rice vinegar, minced ginger, sugar, Dijon-style mustard, and salt. Cover and blend or process these ingredients until they are fully combined.
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Emulsify the Dressing: With the blender or processor still running, slowly drizzle in 1/3 cup of oil in a thin, steady stream. Continue blending for an additional 15 seconds to emulsify the vinaigrette, creating a smooth and flavorful dressing.
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Coat the Tofu: Once the tofu has marinated, drain it, discarding the tamari sauce. In a shallow dish, combine the cornmeal and sesame seeds. Carefully dip each tofu slice into the cornmeal mixture, ensuring both sides are lightly coated to achieve a delightful crunch when cooked.
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Fry the Tofu: In a large nonstick skillet, heat 2 teaspoons of oil over medium-high heat. Once the oil is hot, add the coated tofu slices to the skillet. Cook the tofu for 5 to 6 minutes or until it is golden brown and crispy, carefully turning each slice once during cooking. If needed, cook the tofu in batches to avoid overcrowding the skillet, which ensures even cooking.
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Prepare the Salad Base: While the tofu is frying, take an extra-large bowl and combine the fresh spinach, watercress, sliced mushrooms, cherry tomatoes, yellow cherry tomatoes, and thinly sliced red onion. This colorful mix will provide a vibrant and nutritious base for your salad.
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Dress the Salad: Once the salad ingredients are well combined, pour the vinaigrette over the spinach mixture. Gently toss everything together, ensuring that the dressing coats all the greens and vegetables evenly, enhancing their fresh flavors.
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Assemble the Dish: To serve, divide the dressed salad mixture among four dinner plates. Cut the fried tofu slices in half diagonally for an attractive presentation, and arrange the pieces over the salad.
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Garnish and Serve: If desired, sprinkle additional sesame seeds over the top for an extra touch of flavor and crunch. This Fried Tofu and Spinach Salad is now ready to be enjoyed, offering a delightful combination of textures and tastes that will leave you feeling satisfied and nourished.
This recipe not only highlights the versatility of tofu but also brings together a delightful medley of flavors, making it a must-try for anyone looking to enjoy a healthy yet satisfying meal. Enjoy the fresh crunch of the salad alongside the crispy tofu, and share this delightful dish with friends and family for a nourishing dining experience.
