Tofu Salad With Carrots And Bell Peppers Recipes

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PEA, CARROT AND TOFU SALAD



Pea, Carrot and Tofu Salad image

Dinner ready in 20 minutes! Enjoy this vegetable and tofu salad that's served over lettuce - topped with sunflower nuts.

Provided by Betty Crocker Kitchens

Categories     Entree

Time 20m

Yield 4

Number Of Ingredients 10

1 package (14 oz) water-packed firm lite tofu, drained
2 tablespoons sesame oil
1/2 cup low-fat sesame-ginger dressing
1 bag (16 oz) frozen baby sweet peas, cooked, drained
1 cup julienne carrots (from 10-oz bag)
1 can (8 oz) sliced water chestnuts, drained
1/2 cup thinly sliced red onion
1/4 teaspoon freshly ground pepper
1 medium head Bibb lettuce, torn
4 teaspoons roasted unsalted sunflower nuts

Steps:

  • Place tofu on several layers paper towels. Cover tofu with additional paper towels; gently press out moisture. Cut tofu into 1-inch cubes.
  • In 10-inch nonstick skillet, heat oil over medium-high heat. Add tofu; cook 10 to 12 minutes, turning once and stirring occasionally, until golden on all sides.
  • In large bowl, mix tofu, dressing, peas, carrots, water chestnuts, onion and pepper; toss gently to coat. Divide lettuce among 4 serving plates. Top with tofu mixture. Sprinkle with sunflower nuts.

Nutrition Facts : Calories 250, Carbohydrate 32 g, Fiber 8 g, Protein 14 g, SaturatedFat 1 g, ServingSize 1 Serving, Sodium 630 mg

STIR-FRIED TOFU WITH CARROTS AND RED PEPPERS



Stir-fried Tofu With Carrots and Red Peppers image

Make sure to cut the carrots and red peppers into the same size julienne (julienne are thin strips) so that they cook at the same rate. Both of these vegetables keep well in the refrigerator, so this should be a dish you can pull together easily.

Provided by Martha Rose Shulman

Categories     dinner, easy, quick, weekday, one pot, main course

Time 20m

Yield Serves four

Number Of Ingredients 15

12 ounces firm tofu, sliced about 1/4 inch thick
1 tablespoon soy sauce (low-sodium if desired)
1 tablespoon Shao Hsing rice wine or dry sherry
2 teaspoons dark Asian sesame oil
1/4 to 1/2 teaspoon salt (to taste)
1/4 teaspoon ground pepper, preferably white pepper
1/4 teaspoon sugar
2 tablespoons peanut oil or canola oil
1 tablespoon minced garlic
1 tablespoon minced ginger
1 medium carrot, cut in 1/4-by-2-inch matchsticks (1 cup julienne)
1 medium red bell pepper, cut in 1/4-by-2-inch matchsticks (1 cup julienne)
1 cup thinly sliced mushrooms
1/4 cup thinly sliced scallions or minced red onion
1/4 cup coarsely chopped cilantro (optional)

Steps:

  • Cut the tofu into 1/4-inch matchsticks and place them on paper towels. Place another paper towel on top and prepare the remaining ingredients.
  • In a small bowl or measuring cup combine the soy sauce, rice wine or sherry, and the sesame oil. Combine the salt, pepper and sugar in another small bowl. Have all the ingredients within arm's reach of your pan.
  • Heat a 14-inch flat-bottomed wok or 12-inch steel skillet over high heat until a drop of water evaporates within a second or two when added to the pan. Swirl in 1 tablespoon of the oil by adding it to the sides of the pan and swirling the pan, then add the tofu. Reduce the heat to medium and stir-fry 1 to 2 minutes, until it begins to brown. Add the garlic and ginger and stir-fry for no more than 10 seconds.
  • Swirl in the remaining oil and add the carrots, red pepper, mushrooms, and spring onion or red onion. Turn the heat to high and stir-fry for 1 minute, or until the vegetables begin to soften. Add the salt, pepper and sugar, toss together and add the soy sauce mixture. Stir-fry for 1 to 2 minutes, until the vegetables are crisp-tender, stir in the cilantro and serve.

Nutrition Facts : @context http, Calories 239, UnsaturatedFat 13 grams, Carbohydrate 10 grams, Fat 17 grams, Fiber 3 grams, Protein 15 grams, SaturatedFat 3 grams, Sodium 415 milligrams, Sugar 3 grams

TOFU SALAD WITH CARROTS AND BELL PEPPERS



Tofu Salad With Carrots and Bell Peppers image

This salad can be eaten as you would egg salad on a pita, in a wrap, or on bread or toast or used as a veggie dip. The veggies add a great texture and flavor. Soy mayonnaise can be substituted, if desired.

Provided by for the love of veg

Categories     Onions

Time 15m

Yield 4 cups, 8 serving(s)

Number Of Ingredients 10

1 lb extra firm tofu
2 tablespoons light mayonnaise
1 tablespoon Dijon mustard
3 tablespoons nutritional yeast
1 large carrot, chopped
1 cup green bell pepper, chopped
1 cup yellow onion, diced
1/4 cup fresh parsley
1/4 teaspoon sea salt (or to taste)
1/8 teaspoon ground black pepper (or to taste)

Steps:

  • Add carrot, bell pepper, onion, and parsley to food processor.
  • Pulse or process until veggies are minced well.
  • Drain tofu and press between towels to remove as much water as possible.
  • Crumble tofu in large bowl.
  • Add processed veggie mix, mayonnaise, nutritional yeast, and dijon mustard to tofu and mix well.
  • Add sea salt and pepper to taste.
  • Will keep refrigerated for three to four days.

Nutrition Facts : Calories 83.3, Fat 4, SaturatedFat 0.7, Cholesterol 1.3, Sodium 141.1, Carbohydrate 7, Fiber 2.4, Sugar 2.3, Protein 7

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