This is a great vegetarian bowl with loads of protein coming from the tofu and edamame. Feel free to substitute meat, poultry, or fish for the tofu. To create grill marks on the tofu use a grill pan. Give the tofu a quarter turn after the marks appear, turn over, and repeat. The kale is also a brain healthy food to consume.
1/4 lb (113 g) extra firm tofu, diced
8 cups (600 g) finely chopped curly kale (pre chopped if desired)
2 small yellow or orange beets, grated (1/2 lb) (225 g)
1 1/2 cups (225 g) blanched shelled edamame
2 1/2 tbsp (38 mL) olive oil
1 1/2 tbsp (22.5 mL) balsamic vinegar
1 1/2 tbsp (22.5 mL) reduced-fat mayonnaise
2 tsp (10 mL) honey
1/2 tsp (2.5 mL) finely chopped garlic
1/2 tsp (2.5 mL) Dijon mustard
1/8 tsp (0.5 mL) salt
1/8 tsp (0.5 mL) pepper
1/4 cup (38 g) sliced toasted almonds
- In a small skillet sprayed with vegetable oil, sauté tofu until browned on both sides, about 5–8 minutes. Set aside.
- Combine kale, beets, and edamame in mixing bowl.
- Dressing: combine oil, vinegar, mayo, honey, garlic, mustard, and salt and pepper. Pour over salad and massage salad until kale begins to soften. Divide into four bowls.
- Place tofu overtop and garnish with almonds.
Nutrition -Serves 4- DF/GF/VEG
Tofu is an incredibly healthy protein that can reduce high cholesterol, reduce the risk of certain cancers, and reduce bone loss.
Serving 186 g
Protein 13 g
Carbohydrate 20 g
Fibre 5.3 g
Fat 17 g
Saturated Fat 2.0 g
Cholesterol 1 mg
Sodium 162 mg