Mediterranean Tofu Salad

Meatless & delicious.

Read below for the recipe and nutrition information!

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Recipe Information:

• Makes 1 serving

• Total time: 15 minutes

Ingredients:

• 1/4 block tofu, chopped

• A dash of salt

• A dash of pepper

• A dash of garlic powder

• A dash of onion powder

• A dash of Italian seasoning

• 1 cup arugula

• 2 tsp extra virgin olive oil

• 1 mini/Persian cucumber, sliced

• 1 tsp dill weed

• 1/4 cup red onion, diced

• 1/4 cup cherry tomatoes, sliced

• 1/2 avocado, sliced

• 2 Tbsp fig balsamic dressing

Recipe:

For the tofu:

1. In a medium pan over medium-high heat, pour a small amount of oil of choice and heat.

2. Once oil is hot, add chopped tofu to the pan. Toss tofu in pan until fully coated in the oil.

3. Allow tofu to cook for ~5-6 minutes, tossing and stirring until all sides are golden brown.

4. Once tofu is cooked to preference, reduce heat to low. Sprinkle salt, pepper, garlic powder, onion powder, and Italian seasoning onto the tofu. Stir around until evenly coated and remove from heat.

For the salad:

1. To assemble salad, lay arugula flat in a medium-sized bowl and drizzle with olive oil.

2. On top of arugula, arrange cooked tofu and cucumber slices. Sprinkle dill seasoning over cucumber slices.

3. Add red onion, cherry tomatoes, and avocado slices into salad.

4. Top salad with fig balsamic dressing. Toss and enjoy!

Check out a video of this recipe!

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Nutrition:

• Arugula: arugula's bitter taste/smell comes from glucosinolates, which may protect the body against certain cancers. It's also full of antioxidants and helps with the absorption of many minerals.

• Cucumber: cucumbers are packed with vitamin K, which is essential for blood clotting and bone health! They're also a great source of fiber, vitamin C, vitamin B, copper, phosphorus, potassium, magnesium, and water for hydration!

• Red onion: red onions are full of sulfur compounds that protect the body from ulcers and various cancers. They also fight bacteria and contain quercetin, an anti-inflammatory antioxidant that protects against cancer, allergies, and heart disease.

• Tomato: tomatoes are rich in vitamin C and potassium! They contain an antioxidant called lycopene, which is linked to many benefits including a reduced risk of heart disease and certain cancers.

• Avocado: HEART HEALTHY FATS!! Avocado contains lots of monounsaturated and polyunsaturated fats (MUFAs and PUFAs), which reduce cholesterol and triglycerides.