Cubed tofu and edamame with cucumber, carrot and lettuce in a sesame and lemon dressing. Vegan, ten minutes.
- Ready in10 minutes
- Prep7 min
- Cook3 min
- Serves1
Ingredients
- 150 g edamame (shelled, frozen)
- 150 g firm tofu
- 100 g cucumber
- 60 g carrots
- 60 g lettuce (romaine / mixed leaves)
- 1 tsp sesame oil
- 10 g lemon or lime juice
Method
- Cook the edamame for three minutes if frozen and drain. Press and cube the tofu.
- Slice the cucumber, grate the carrot and tear the lettuce.
- Whisk the sesame oil and lemon juice with a pinch of salt.
- Toss everything in the dressing.
What this plate gives you
Edamame and tofu are both soy, and between them they carry 46 g of protein, more than four fifths of the 56 g a day the RDA gives a 70 kg adult, with 15 g of fibre, more than half a 2,000-calorie day’s 28 g. At 494 calories it is a quarter of that day; the 26 g of fat is the soy itself plus a teaspoon of sesame oil. Fry the tofu cubes until brown or the salad is soft on soft.
Swaps
- Tempeh for the tofu: about the same protein, more bite.
- Soy and rice vinegar for the lemon: about the same numbers.
- A handful of coriander: no change to the numbers.
Keeping it
A dressed salad does not keep. Store the parts separately, dress when you eat, and the cooked protein keeps three to four days in the fridge. The fried tofu keeps three to four days.
