Quinoa Tofu Salad

Healthy Recipes

Authored By: Polly Pitchford, Full Spectrum Health™

The toasted sesame oil makes this salad irresistable.

Diet Types: Vegan, Vegetarian

Ingredients:

1 cup Quinoa

2 cups water

pinch of salt

1/2 cup fresh corn off the cob

1 cup snow peas, cut into 1/2

1/2 cup carrots, diced

1/2 block firm tofu, crumbled

½ cup onions, diced

¼ cup Ume Plum Vinegar (umeboshi vinegar)

2 tablespoons Brown Rice Vinegar

1 tablespoon Mirin

2 tablespoons toasted Sesame Oil

½ cup minced green onions

Serves: 4

Cooking Time: 30 minutes - one hour

Instructions:

Crumble tofu and mince onion. Toss together in a bowl and sprinkle with umeboshi vinegar. Marinate for 30 minutes. Rinse Quinoa. Place in pot with water and salt. Bring to a boil, reduce heat, cover, and simmer 15-20 minutes, adding the veggies on top, the last 5 minutes of cooking time. Place vinegar, Mirin, toasted Sesame Oil and green onions in a small pan and heat over low heat just to warm. Remove from heat. Spoon cooked Quinoa into a big bowl and allow to cool slightly. Add the tofu/onion mixture and the marinade. Toss well. Let sit for at least 15 minutes to allow the flavors to mingle.

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Nutrition Facts

Serving Size: 1
Servings per Recipe: 4

Amount Per Serving

Calories 297 Calories from Fat 102

% Daily Value*

Total Fat 11g	17%

Saturated Fat 2g	8%

Mono Fat 4g

Sodium 1595mg	66%

Total Carbs 40g	13%

Dietary Fiber 5g	18%

Sugars 0g

Protein 10g

Iron	37%

Calcium	12%

Vitamin B-6	10%

Vitamin C	21%

Vitamin E	3%

Vitamin A	46%

Selenium	8%

Manganese	75%

Copper	25%

Zinc	13%

Potassium	16%

Phosphorus	27%

Magnesium	32%

Pantothenic acid	7%

Niacin	9%

Riboflavin	18%

Thiamin	13%

Folate	15%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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