Are you looking for Tofu vegan recipe? Here is a tofu in salad, which is a protein vegan salad and also iron rich salad. Tofu salad recipe is a best natural multivitamin on a daily basis.
A healthy high protein vegan salad bowl, is a rich source of iron and also loaded with high plant based protein like tofu and legumes. Certainly, it is a nutritious salad with all the essential nutrients required for a healthy body. Most importantly, it is a vegan and gluten free salad recipe and ideal for those who are sensible to “gluten”.
Furthermore, the ingredients used for this salad are protein rich tofu, cooked lentils and beans, sauteed spinach. Along with other vegetables like chopped roma tomatoes and beetroot adds up a delicious taste. Additionally, sunflower seeds and pumpkin seeds gives crunchiness to salad. Easy to make and tastes amazing.
Tofu salad recipe is surely a iron rich salad. As all the ingredients are rich source of iron. Undoubtedly, it is a healthy replacement for heavy meals and extremely good for weight management, anemia, & also other chronic diseases to keep at bay.
Also, regular consumption of these type of vegan salads detox the body, boost immunity and keeps body energetic throughout a day. In addition to this, including fiber rich veggies in salads helps to overcome from digestive issues.
Nowadays iron deficiency is very common and difficult for vegetarians to meet the daily recommended value. So this iron rich salad helps to get the daily recommended value of iron and easily treats anemia naturally, without any drug supplements for increasing Hb (hemoglobin) levels.
Why iron is needed in the body?
Iron is an important mineral for proper functioning of all cells in human body. About 70% of body’s iron is found in red blood cells (RBCs) of your blood called hemoglobin. It plays a major role to transport oxygen throughout the body. If you don’t have enough iron, your body can’t make enough healthy oxygen- carrying red blood cells and low level of Iron in the body leads to Iron deficiency called Anemia
Tofu salad ingredients or Iron rich vegetarian food
- Tofu – Tofu is a soy based popular food for vegan and vegetarians. A half cup serving provides 3.4 mg of iron. Also tofu is a good source of thiamine and several important minerals like calcium, magnesium etc. moreover tofu is a high protein food for vegans and vegetarians as well
- Spinach – Spinach is one of the highly recommended leafy greens which is high in iron content. When you eat sauteed spinach rather than raw spinach, you will absorb higher level of iron, calcium, fiber, protein, vitamin A&E. A 100 gm cooked spinach contains 3.57 mg of iron.
- Legumes – Beans and legumes are some of the most underrated foods on the planet. They are excellent source of dietary fiber, protein, B vitamins and many more important vitamins and minerals. A half cup serving provides approximately 7mg of iron
- Beetroot – Beetroot is loaded with goodness of iron, minerals and vitamins. This wonder veggie is highly useful for people suffering from anemia. 100 gm beet contains 1 mg of iron
- Pumpkin seeds – pumpkin seeds are rich in antioxidants, iron, zinc, magnesium and many other nutrients. A 1/4 cup serving of pumpkin seed kernels contains more than 2 mg of iron, providing an easy iron boost to a variety of dishes
- Sunflower seeds – sunflower seeds are rich in healthy fats, beneficial plant compounds and several vitamins and minerals. The nutritional iron content in sunflower seeds ranging from 6.81 mg to 3.8 mg per 100 gm.
Finally, do visit other healthy recipes on the blog are
Here is a iron rich salad, tofu in salad with step by step photo and a detailed video
Tofu in salad Recipe video
Nutrition in Tofu Salad:
Tofu in salad | iron rich salad | Tofu salad recipe | Protein vegan salad | Tofu vegan recipe
Ingredients
- 1 tbsp olive oil extra virgin
- 1 cup spinach
- 0.75 cup tofu organic
- 0.5 cup legumes
- 0.25 cup roma tomato
- 2 tbsp beetroot
- 1 tbsp sunflower seed
- 1 tbsp pumpkin seed
Instructions
- Firstly heat a pan on moderate flame and add a tsp of olive oil
- Next add roughly chopped spinach and saute it for a min, take out to to plate
- Further add a tsp of olive oil to the same pan and allow to heat
- Then add chopped tofu cubes with a pinch of salt and roast on both sides
- Take out roasted tofu to a plate and turn off heat
- Now take a wide bowl and add cooked legumes, roasted tofu, chopped roma tomatoes
- Also add sauteed spinach, chopped beetroot,, sunflower seeds and pumpkin seeds
- Finally add a pinch of salt and a give good mix
- Now nutritious & healthy iron rich salad is ready to serve
- Enjoy this salad for dinner with your choice of salad dressing!
Instructions to make Tofu in Salad:
1. Firstly, heat a pan on moderate flame and add a tsp of olive oil
2. Next add roughly chopped spinach and saute it for a min, take out to to plate
3. Further add a tsp of olive oil to the same pan and allow to heat
4. Then add chopped tofu cubes with a pinch of salt and roast on both sides
5. Take out roasted tofu to a plate and turn off heat
6. Now take a wide bowl and add cooked legumes, roasted tofu, chopped roma tomatoes
7. Also add sauteed spinach, chopped beetroot, sunflower seeds and pumpkin seeds
8. Finally add a pinch of salt and a give good mix
9. Now nutritious & healthy iron rich salad is ready to serve
10. Enjoy this salad for dinner with your choice of salad dressing!
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