Miso Tofu with Raw Carrot & Cucumber Salad

A Meatless Monday goodie!!

Miso is one of my favorite flavors, especially with this tofu and salad! Read below for the recipe and nutrition information!

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Recipe Information:

• Makes 1 serving

• Total time: 20 minutes

Ingredients:

For the tofu:

• 1/2 block tofu, cubed

• 1 Tbsp extra virgin olive oil

• 1 Tbsp white miso paste

• 1 tsp rice vinegar

• 1 tsp low-sodium soy sauce

• 1 tsp Zhenjiang vinegar (or replace with extra rice vinegar and soy sauce)

For the dressing:

• 1 Tbsp rice vinegar

• 1 Tbsp soy sauce

• 1 tsp chili oil

• 1 tsp sesame oil

For the bowl:

• 1 cup brown rice

• 1/2 carrot, shredded

• 1/2 cucumber, shredded

• Sprinkle of furikake or sesame seeds

Recipe:

For the tofu:

1. Press tofu to remove excess moisture. Cut into bite size cubes.

2. In a large pan over medium heat, cook tofu in a single layer. Pan fry for about 5 minutes on the first side, and flip for 3 additional minutes. Cook until both sides are golden brown.

3. While tofu is cooking, make miso mixture. Combine miso paste, rice vinegar, soy sauce, and Zhenjiang vinegar in a small bowl. Stir until no lumps exist.

4. Turn heat to low and pour in the miso mixture, coating all pieces. Continue cooking for 4 additional minutes, flipping the tofu intermittently, until all liquid is cooked away. Remove from heat.

For the salad:

1. Shred carrots and cucumber into long thin pieces.

2. Combine dressing ingredients until well mixed in a separate bowl.

3. Set dressing aside until bowl assembly.

For the bowl:

1. Place 1 cup of brown rice into a small bowl. Top with salad, salad dressing, tofu, and a sprinkle of furikake or sesame seeds! Enjoy!

Check out a video of this recipe!

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Nutrition:

This bowl is packed with nutrients and plant-based protein!

• Miso: miso paste is made from fermented soybeans and has SO many health benefits. Not only is it filled with nutrients such as manganese, vitamin K, copper, and zinc, but its fermentation process allows these nutrients to be absorbed into the body way easier than normal! The fermentation process also makes miso full of probiotics, contributing to healthy gut flora and helping your digestive system. It's also considered a complete protein because of its amino acid profile!

• 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!

• Carrot: carrots are a great source of vitamin K, potassium, fiber, antioxidants, and BETA-CAROTENE. Beta-carotene is an antioxidant that your body converts into vitamin A, and it's super beneficial for eye-health, vision, skin, and preventing chronic illnesses.

• Brown rice: WHOLE GRAINSSS!! Eating at least 3 servings of whole grains per day has SO many health benefits, including lowering your risk for Type 2 Diabetes, lowering cholesterol, and lowering triglycerides. Whole grains also give your body energy and help with blood glucose control. They're overall essential for a healthy diet!