Strawberries are my ingredient of the month this month and after two weeks of sweet strawberry recipes, I wanted to explore using them in a few savoury dishes, which starts with this strawberry mango marinade recipe at the core of this tofu summer salad recipe.
This recipe is light and perfect for warmer weather, it doesn’t require an oven and the total cook time is about 15 minutes with two rings on the hob, so it couldn’t be much simpler. It does require to be prepped a few hours in advance so the marinade has time to absorb, but the marinade itself takes less than 5 minutes to make so it’s very easy to throw together and get on with your day.
NUTRITIONAL INFORMATION
Each serving of this recipe contains 13g of fibre and 23g of protein and over 100% of your RDA of vitamins C, A and K. It also contains 85% of your daily calcium, a third of your daily vitamin E, 45% of your daily B6 and 70% of your daily folate.
And 20-30% of your daily B1, B2, B3 and B5.
SUBSTITUTIONS
Don’t want to make the tofu? You can use the marinade as a simple salad dressing instead. The lime can be subbed for lemon. Butternut squash can be subbed for sweet potatoes.
HOW TO STORE AND DOES IT KEEP?
If cooked, the tofu can be stored for a few days and eaten cold later. If the marinade is prepped in advance, store it in an airtight container in the fridge and it will keep for up to three days. But if the marinade is prepped and the tofu is coated but not yet cooked, only store for up to one day.
TOFU SUMMER SALAD RECIPE
Quick and easy summer salad recipe ready in just 15 minutes with a fresh and fruity marinade, high protein, paired with a nutrient dense range of vegetables.
Tofu Summer Salad Recipe
Quick and easy summer salad recipe ready in just 15 minutes with a fresh and fruity marinade, high protein, paired with a nutrient dense range of vegetables.
Course Dinner, Lunch
Keyword Tofu Salad
Prep Time 5 minutes
Cook Time 15 minutes
Total Time 20 minutes
Servings 4
Calories 330 kcal
Ingredients
Tofu
- 1 450 g block of extra firm tofu
- ½ small mango
- 100 g strawberries
- 1 tbsp tamari
- Juice of half a lime
- 1 tbsp vegetable oil optional
Vegetables
- 1 small butternut squash chopped into small cubes
- 2 red peppers diced
- 240 g spinach
- 320 g tenderstem broccoli tips
- 40 g fresh basil chopped
- ½ tbsp dried rosemary
- 1 tbsp balsamic vinegar
Instructions
- Slice tofu into strips. Blend together the mango, strawberries, tamari and lime juice. Place tofu strips on a plate/ bowl and pour the marinade over them. Toss/ turn to ensure each side is fully coated. Cover with foil and place in the fridge for at least an hour, ideally longer. I left mine for about 5-6 hours.
- Prepare two frying pans on medium heat. Heat a few sprays in one, add the cubed squash and cook for roughly 5 minutes, stirring often. Meanwhile, add the tofu to the other pan. You can either use fry spray or the optional oil listed above. I prefer to use the oil in this recipe to help it crisp up. You can serve it less crispy, but the marinade is pink and your cooked tofu will slightly resemble raw chicken if you don’t opt for the crispy option. Cook the tofu on medium to high heat for 12-15 minutes, turning it over every few minutes to ensure it is evenly crispy on all sides.
- Once the squash has had 5 minutes to lightly crisp around the edges, add the diced pepper and broccoli tips and cook for a few minutes. Then add the fresh basil, spinach, rosemary and balsamic vinegar and stir. Cook for a further 2-3 minutes until the spinach has wilted and the vegetables are evenly coated in the balsamic.
- Remove both pans from the heat, ready to serve.
