Salad with Orange & Tofu
Crispy pan-fried teriyaki tofu over a bright, crunchy salad with fresh orange segments, bell pepper strips, and blanched bean sprouts. 31g of protein, 608 kcal, done in 15 minutes.
The pairing has a quiet bonus. Tofu is a plant source of iron, and the orange and bell pepper deliver a double hit of vitamin C. Research has found that vitamin C significantly improves how much iron your body absorbs from plant foods. Not the reason to make this salad, but a good detail to keep in your pocket.
Crispy pan-fried teriyaki tofu over a bright, crunchy salad with fresh orange segments, bell pepper strips, and blanched bean sprouts. 31g of protein, 608 kcal, done in 15 minutes.
The pairing has a quiet bonus. Tofu is a plant source of iron, and the orange and bell pepper deliver a double hit of vitamin C. Research has found that vitamin C significantly improves how much iron your body absorbs from plant foods. Not the reason to make this salad, but a good detail to keep in your pocket.
Ingredients
- tofu 5 ounces
- teriyaki sauce 1 tablespoon
- olive oil 1 tablespoon
- bell pepper 1
- bean sprouts 2 ounces
- carrot 1
- orange 1
- mixed salad 1 handful
- bread, whole wheat 2 slices
Method
-
Drain the tofu well, pat dry and cut into cubes. In a small bowl, mix the tofu cubes with teriyaki sauce and oil.
-
Slice the bell pepper into strips. Place the bean sprouts in a colander and pour boiling water over them, then rinse with cold water and let drain. Use a vegetable peeler to slice the carrot into long strips lengthwise. Peel the orange and cut it into segments. Combine the bell pepper, bean sprouts, carrot, orange and a handful of mixed salad in a bowl and toss together.
-
Heat a skillet and fry the tofu cubes for 2-3 minutes until golden brown.
-
Top the salad with the tofu. Season with pepper and salt to taste and serve with the (toasted) bread.
Press the tofu cubes between paper towels for a full minute before mixing with the teriyaki sauce. The drier the surface, the crispier the sear in the pan. Wet tofu steams instead of browning, and you lose that golden crust that makes the contrast with the fresh salad work.
Why This Works
Behind this recipe
Is tofu enough protein for a full meal?
This meal delivers 31g of protein and 608 kcal total, with tofu as the primary protein source and whole wheat bread contributing the rest. The old gym-floor rule about a 20-30g cap per meal has not held up to scrutiny. Studies looking at single-meal protein doses found no hard ceiling at those numbers. The 31g here lands in a range the research supports comfortably.
Read the full evidence reviewDoes the orange actually help with iron absorption from the tofu?
Research has found that vitamin C significantly boosts how much iron the body absorbs from plant foods. Tofu provides iron in a plant-based form that is harder to absorb on its own. This salad pairs two vitamin C sources (orange and bell pepper) with the tofu in the same meal, which is exactly the combination the research points to as most effective.
Read the full evidence reviewCan I use any type of tofu for this recipe?
Firm or extra-firm tofu works best. The pan-frying in step 3 needs a tofu that holds its shape and develops a crispy golden crust. Silken or soft tofu will fall apart in the skillet. Drain and pat dry thoroughly before mixing with the teriyaki sauce.
Why blanch the bean sprouts instead of using them raw?
Blanching for a few seconds removes the raw grassy taste and makes the sprouts crunchier, not softer. The immediate cold water rinse stops the cooking. Raw bean sprouts wilt faster in a dressed salad and have a sharper flavor that can overpower the other ingredients.
