Nourishing Eggplant Tofu Salad: A Simple & Healthy Meal
Nourishing Eggplant Tofu Salad: A Simple & Healthy Meal
Eggplant and Tofu Salad for a Wholesome Breakfast
Introducing a simple yet satisfying Eggplant Tofu Salad, perfect for a light breakfast or a healthy meal. This salad is packed with protein from the tofu and offers a wealth of nutrients from fresh vegetables. The combination of tender eggplant, creamy tofu, and crisp greens, all tossed in a zesty balsamic vinaigrette, makes for a delightful and healthy dish.
Salad Ingredients- Tofu: 100g (firm or pressing tofu recommended)
- Eggplant: 120g (about 1 medium)
- Baby greens: 10g (a small handful)
- Lettuce: 100g (about 1/4 head)
- Cherry tomatoes: 4
- Yellow bell pepper: 40g (about 1/4)
- Canola oil: a little (for frying tofu and eggplant)
- Crystal salt (or sea salt): a pinch (for seasoning tofu and eggplant)
Cooking Instructions
Step 1
Begin by thoroughly washing all your salad ingredients. Gently pat the vegetables dry. For the tofu, press it lightly with paper towels to remove excess moisture, which will help it crisp up nicely when cooked.
Step 2
Prepare the tomatoes and bell pepper. Halve the cherry tomatoes. Cut the yellow bell pepper into bite-sized pieces or thin strips, whichever you prefer.
Step 3
Slice the eggplant into thin rounds, about 0.5 cm thick. Heat a small amount of canola oil in a frying pan over medium heat. Pan-fry the eggplant slices until golden brown on both sides. Lightly season with crystal salt as they cook.
Step 4
Cut the tofu into cubes approximately 2cm in size, about twice the size of your bell pepper pieces. Add a little canola oil to the same frying pan over medium-low heat. Fry the tofu cubes until golden and slightly crispy on all sides. Season with a pinch of crystal salt.
Step 5
Once the eggplant is nicely browned, arrange the slices on a plate in a single layer to allow them to cool. Avoid piling them up, as they might become mushy.
Step 6
Similarly, place the fried tofu on paper towels to absorb any excess oil. Let both the eggplant and tofu cool completely before assembling the salad. They taste best when not piping hot.
Step 7
Now, let’s make the delicious dressing. In a small bowl, whisk together the balsamic vinegar, olive oil, honey, finely minced onion, and minced garlic. Add a pinch of crystal salt to taste and mix well until combined.
Step 8
Take a large serving plate or bowl and arrange the washed and dried lettuce leaves as a base for your salad.
Step 9
Artfully arrange the cooled, pan-fried tofu and eggplant slices over the bed of lettuce. Scatter the baby greens amongst them for added color and freshness.
Step 10
Finally, garnish the salad with the prepared yellow bell pepper pieces and halved cherry tomatoes. Distribute them evenly for a visually appealing presentation.
Step 11
Drizzle the prepared balsamic dressing generously over the salad. Your vibrant and nutritious Eggplant Tofu Salad is now ready to be enjoyed as a wholesome and delicious meal!
