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Tofu is an incredibly multipurpose food and an excellent source of protein for vegetarians. Tofu salad is an interesting mix of vegetables and highly nutritious. The following are great salad recipes that can be tried easily and very interesting to prepare.

One of the main meals that vegetarians like to enjoy is salads. The trouble that most vegetarians will experience is difficulty in meeting their protein needs, if they are on a largely plant based diet and don’t regularly consume lentils. Vegetarians can comfort by knowing that they can easily add tofu to their salads to increase the protein and nutritional content, also great taste. Tofu salad is an interesting mix of vegetables and tofu.

Basically Tofu is off-white colored rectangular blocks prepared from the curd of soya bean milk. Tofu is low in calories and help in controlling cholesterol levels and dipping the risk of heart disease. It is also rich in calcium that helps in preventing the bone loss, especially during menopause. Additionally, it is considered to be a substitute for meat. A low-calorie tofu salad is a good choice for a snack for those people who are in the hunt for weight loss.

Oriental Pasta Salad with Honey Sesame Baked Tofu

Ingredients: (Serving for 4 people).

• 4 cups cooked pasta
• 1/2 cup red bell peppers, small dice
• 1/4 cup carrots, small dice
• 1/4 cup green onion, sliced
• 1 tablespoon red onions, finely chopped
• 2 tablespoons basil leaves, thinly sliced
• 1/2 teaspoon Salt
• 1/4 teaspoon white pepper
• 1/3 cup prepared Tamari Sesame Dressing
• 12 ounces honey sesame baked tofu, grilled, ¼ thick slice
• 4 teaspoons toasted sesame seeds

Method of preparation:

• Take a big bowl mix pasta, basil, carrots, peppers, onions, salt, pepper and dressing.
• After that, toss it with tofu.
• Place lettuce leaf on each of 4 plates.
• Then, top the lettuce with pasta tofu salad.
• Finally garnish it with sesame seeds.

Nutritional value per serving:
Total Fat 6 g, Calories 420, Cholesterol 0 g, Carbohydrates 58 g, Protein 34 g, Soy protein 25 g, Saturated fat 1 g and Sodium 900 mg.

Tofu pasta salad

Ingredients (servings for 6-8 people):

• 8ounces rotelle tricolored corkscrew pasta
• ½ pound asparagus, trimmed and cut into 2-inch pieces
• 8 ounce extra firm tofu, rinsed & drained on paper towels and cut it into ½-inch cubes
• 2 medium tomatoes, seeded and diced
• ½ pound sliced mushrooms
• 1 cup walnut pieces (not chopped)
• ¼ cup olive oil
• 1/3 cup balsamic vinegar
• 1 (1 ounce) envelope Italian salad dressing mix

Method of preparation:

• First of all cook the pasta according to the instructions given on the package.
• After that, drain and rinse it under the cold running water and drain again.
• Keep it aside in a large serving bowl.
• Take a medium saucepan and boil the water.
• Then, cook the asparagus pieces about 3 to 4 minutes.
• Drain, rinse under cold running water and drain again.
• Transfer it to the bowl with the pasta.
• Thereafter add tofu, tomatoes, mushrooms and walnut pieces.
• Take a small bowl, mix olive oil, vinegar and dressing mix.
• Pour the dressing over the salad and mix it well.
• Serve it at room temperature or chilled.

Nutritional Value per serving:
Fat 23g, Saturated Fat 2g, Cholesterol 0mg, Sodium 10mg, Total Carbohydrate 20g, Dietary Fiber 3g, Protein 13g, Vitamin A 541 units, Vitamin C 15 units, Calcium 66 units and Iron 3 unit.

Tarragon Pasta Salad with Roasted Asparagus and Baked Tofu

Ingredients (for serving 4 people):

• 8 oz rotini pasta
• 1/4C plus 1 tbs olive oil
• 1 lb thin asparagus, bottoms trimmed
• Salt and pepper
• 2 tbs fresh lemon juice
• Cayenne, to taste
• 1/2 medium yellow bell pepper, seeded and chopped
• 2 shallots, milled
• 1 large, ripe yellow tomato, seeded and diced
• 8 oz baked tofu, cut into small cube
• 2 tbs minced fresh tarragon leaves

Method of preparation:

• Cook the pasta according to the instructions given on the package.
• Drain and rinse under the running cold water.
• Transfer it in a large bowl and toss with 1 tsp of the olive oil and set aside.
• Preheat the oven to 425 degrees.
• Place the asparagus on a lightly oiled baking sheet, season with salt and pepper to taste and drizzle it with 1 tsp of the olive oil.
• Roast until soft and lightly browned, about 10 minutes and set aside and cool
• Take a small bowl, mix lemon juice, salt and cayenne to taste.
• Whisk in the remaining olive oil until well blended and pour over the pasta.
• Add the bell pepper, shallots, tomato, tofu and tarragon, toss to mix it well.
• Divide among 4 individual plates and top with the asparagus and serve immediately.

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