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Broccoli salad with tofu

Broccoli salad with tofu

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In a pot of about 2 liters we put the broccoli dissolved in the bouquets in cold water with boiling salt. It must boil for about 5 minutes (this will be al dente, if you want it to soften completely then it must be left, but it will fall apart and will have a tendency to puree).

Until the broccoli is boiling, put the oil in a frying pan or wok and lightly heat the onion, cut the scales, the crushed garlic and the grated ginger. Put tofu and let it brown a little in the hot oil and take the flavors into the pan. Put the homemade broth or ketchup and let it boil for a few minutes.

Put the broccoli bouquets and mix lightly so as not to crush them. Turn off the heat, season with salt and pepper (you must keep in mind that the tofu is salty), put the diced tomatoes and pour into a salad bowl.

Sprinkle fried pumpkin seeds on top and serve hot.

What is tofu?

Soy, in all its forms, is very popular among vegans and vegetarians. Tofu is made from soy. However, the process of obtaining it is very similar to that of making cheese. Fortunately, the good news for some people is that it contains no lactose at all, so it is an excellent choice for those who are intolerant to this type of disaccharide.

Benefits and risks of consuming tofu

  • For starters, tofu is made from soy, a legume, so has a high content of high quality protein. It contains all nine essential amino acids.
  • Also tofu contains essential fatty acids, vitamin E and lecithin needed to balance your cholesterol and triglyceride levels in your blood.
  • Also, tofu is rich in calcium. Contains 159 mg of calcium per 100 grams. In addition, it contains iron and zinc, among other minerals and vitamins.
  • Its content of isoflavones, along with calcium and protein, make it a very suitable food to balance the level of estrogen in the body. Therefore, tofu consumption is recommended for menopausal women.
  • Not least, Tofu is high in fiber and low in calories.

In general, soy and all its derivatives contain large amounts of oxalates. So talk to your doctor about how much you should include in your diet. Excess oxalate can lead to kidney stones.

  1. Combine broccoli flowers, chopped stems, sunflower seeds, golden raisins and green onions in a bowl.
  2. Mix the red wine vinegar and then the mayonnaise until well combined.
  3. Serve immediately or refrigerate before serving.

This broccoli salad recipe is loaded with fiber and C vitamin! It is invigorating and easy to do. & # 206Try this quick salad with lunch today!


Step 1

Broccoli is tofu in miso sauce

Cut the ginger julienne. Put tofu on a plate on which a paper napkin was placed and let it drain for a few minutes. Then cut into cubes. Heat the peanut oil in a large skillet over medium heat. Add the ginger and broccoli and fry in the pan for a few minutes, until the broccoli turns light green.

Add the soup, miso pasta (Japanese soy and rice pasta) and tofu and cook for 5 minutes, until the broccoli is tender and the sauce is reduced.

Tip: If you can't find peanut oil, you can use sunflower oil.

Broccoli salad with tofu

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Time has become so precious to many of us that visits to the kitchen are becoming rarer.

I admit that I had a great passion for broccoli. I love this green cauliflower which, although it seems to have come from Mars, is an earthly and generous source of vitamins and minerals. So boccoli salad with tofu to be, to everyone.

You are on, the place where you can find out how to live healthy and what diets suit you!

I chose the vegetarian option because I used tofu. Broccoli salad can also be made with barley, the most suitable being mozzarella or a weak and relatively soft telemea. Broccoli salad with tofu is a hot salad that is made very quickly. So, a perfect solution for dinner.

To prepare broccoli salad with tofu you need 300 grams of broccoli, two tablespoons of oil, two tablespoons of sesame seeds, a green hot pepper, a teaspoon of mustard seeds and a teaspoon of cumin, 150 grams of tofu , a large onion (red, if possible), two cloves of garlic, a tablespoon of lemon juice, grated nutmeg, salt, pepper. The ingredients are for four servings, each with 170 calories.

We start by boiling broccoli. In a little water, in a pot with a lid, for five minutes to keep its beautiful color. Drain the boiling water, pass the broccoli under a stream of cold water, put it in a bowl and sprinkle it with lemon juice. Put a tablespoon of oil in a pan. Put the mustard seeds, the cumin and sesame seeds, the finely chopped garlic and hot pepper. Cook them for two minutes. Add finely chopped onion. Continue to cook for a few more minutes until the onion is soft. Match salt and pepper. Put the nutmeg, and at the end, add the broccoli and leave everything together for another five minutes on low heat.

While the broccoli is cooking, cut the tofu into slices that you lightly brown in a hot pan with a little oil on both tarts. Place the cheese slices on a plate and top with the whole mixture of boccoli.

Vegetarian hot salad - the Paul McCartney recipe

Vibrant vegetables, tofu and a delicious dressing, in a recipe ready in 30 minutes.

Preheat the oven to 200 & degC and bake the tomatoes for 10 minutes. Take the broccoli flowers, green beans and carrots and steam them for 15 minutes.

While these vegetables are steaming, mix the lettuce with the finely chopped onion.

Mix the cornstarch with the herbs in a bowl. Heat some olive oil in a pan. Pass the tofu slices through the mixture of corn and herbs and fry them until golden.

Dressing ingredients (all must be mixed).

  • 2 tablespoons olive oil
  • 1 tablespoon red wine vinegar
  • 1 tablespoon Dijon mustard
  • 1 teaspoon maple syrup

Assemble: put the salad first, then the hot vegetables, then the tofu. At the end, add the dressing.

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Simple, fast and healthy. Some recipes that I love and that my children accept very well are offered below. Perfectly combines vegetables, fruits, & hellip

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Healthy broccoli salad with raisins and almonds

I swear this is it the best broccoli salad which I have ever tried. I first tried it in the original version at a Christmas dinner in Denmark, where this is a somewhat traditional recipe. I turned it into one though healthier and dietary version, but the taste remained just as great.

You should not avoid eating raw broccoli, it is incredibly crunchy and, in my humble opinion, tastes much better than when steamed or baked. It is irresistible in combination with the other ingredients in this salad and a simple yogurt dressing. Try this one at least once healthy salad with broccoli relatively sweet and you will be convinced that I am right.

As is the case with my other recipes, this is not difficult to prepare and is ready in less than 10 minutes, during which time I included the cleaning of vegetables. This one salad fit it can be served plain or as a garnish for meat or fish. Another advantage of this is high protein content. You will be convinced that this salad will please the whole family.

Why is it so healthy broccoli and why is it recommended to be eaten raw?

Broccoli is a great source of anticancer substances that neutralize carcinogens and eliminate them from the body. It is best to consume raw broccoli so that it retains all its important vitamins and enzymes. One cup of broccoli contains more than 2 g of protein, 2 grams of fiber, 200 mg of potassium, 43 mg of calcium, 80 mg of vitamin C and folate, magnesium, phosphorus, beta-carotene, vitamin A, lutein and zeaxanthin.


I found this recipe on the site run by Dr. Ax. It is a welcome proposal for periods of fasting or sparing the body.

Broccoli salad is rich in fiber, vitamin C and antioxidants. It is very easy to prepare and can be served at any time of the day.

Broccoli Salad with Seeds

Broccoli and seed salad - recipe

We like that broccoli stalks are also used in this salad. Few people know that they are also edible, and are as rich in nutrients as the crown.

100 g of broccoli strains contain 2.98 g of protein, 325 g of potassium, 48 mg of calcium, 88 mg of iron, 25 mg of magnesium and a good dose of vitamin A.

All ingredients are used raw. If you have stomach problems or have a contraindication to raw vegetables, you can cook broccoli beforehand. It is best to steam it for a few minutes.

From the given quantities come 2-4 servings of salad. If you want a more generous salad, increase the quantities, keeping the suggested proportions.

• 500 g of broccoli bunches
• 2-3 stalks of broccoli
• ½ cup of sunflower seeds
• ½ cup of raisins
• 1 onion
• 2 tablespoons red wine vinegar or apple cider vinegar
• vegetable mayonnaise

Wash the broccoli bunches and break them into small pieces. Wash the stems and put them on the grater.

Put the broccoli in a large bowl, then add the chopped onion, seeds, raisins, vinegar and mayonnaise with the chopped onion. You can fry the sunflower kernel beforehand to give a better taste to the salad.

The seeds can be replaced with walnut or hazelnut kernels, raw or browned beforehand.

Stir gently to blend. The salad can be served immediately. It can be decorated with green parsley. What is left is stored in the refrigerator.

For this salad you can use a fasting mayonnaise made from soy milk, avocado, seeds or cashews.

Other vegetables can be added, such as bell peppers, grated carrots or olives.

1. Dr. Ax, Broccoli salad:

2. LIVE STRONG, Do Broccoli Stems Have Nutritional Value?

* The advice and any health information available on this site are for informational purposes, do not replace the doctor's recommendation. If you suffer from chronic diseases or follow medication, we recommend that you consult your doctor before starting a cure or natural treatment to avoid interaction. By postponing or interrupting classic medical treatments you can endanger your health.

Broccoli salad with nuts and tofu

If you liked it I couldn't say, but I assure you that the 3 fit well together! Ugh, it's one of those dishes I don't think I'll ever get tired of.

Broccoli is boiled, taking care not to stay too long so as not to lose its color when boiled and drain immediately. If you have a steamer it is definitely better. The walnuts are lightly fried in a pan without oil and the tofu is also fried, but with oil. It's the tofu in the water, not the one trying to imitate the cheese (like the one at Iezer, for example). It must be drained well, either pressed or left for 1 hour in a strainer. Before frying, sprinkle some soy sauce over the pieces. Definitely !! Mix all this hot stuff with some olive oil, salt and balsamic vinegar and you're done!

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1 comment

Excellent recipe & # 8230.I have already done it twice in 2 weeks.

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