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Baked Tofu and Buckwheat Salad Recipe

A FitSugar Reader Recipe: Baked Tofu and Buckwheat Spring Salad

Spring means light, fresh salads, but that doesn't mean they'll leave you feeling hungry. FitSugar reader prepel shared this versatile and filling recipe for a baked tofu and buckwheat Spring salad in our Healthy Recipe group.

Delicious filling salad that can easily be adapted to your own needs.

Tofu Buckwheat Spring Salad Recipe

Tofu Buckwheat Spring Salad Recipe

Baked Tofu and Buckwheat Salad Recipe 2011-05-16 11:11:26

Ingredients

  1. 1/3 c cooked buckwheat groats (not Kasha)
  2. 75 g firm tofu (or protein of choice)
  3. 1 carrot, sliced
  4. 1 tomato, sliced
  5. 3/4 c cucumber slices
  6. 1/3 c fennel sliced
  7. 50 g avocado, sliced and cubed
  8. 1 c butter lettuce (or lettuce of choice)
  9. 1 olive, sliced

Directions

Cook buckwheat (I cooked 1/3 c raw buckwheat groats with 2 c water). Bring to a boil, and simmer for 20 minutes. Preheat oven to 375 F. Cube tofu and mix with 1/2 tsp olive oil. I also added 1 tsp curry but you can totally omit that if you don't like it. Place in oven and bake for 20 minutes. Now wash, peel and chop/slice your vegetables and place in a bowl. This took me 20 minutes so my buckwheat and tofu was done just as I finished up the slicing. Drain buckwheat and measure 1/3 c cooked and add to bowl. Chop the tofu to smaller slices and add to the salad. Dress the salad however you like, I ate it without anything so the veggies stay crisp and fresh.

Nutrition: 294 calories, 14g protein, 13 g fiber, 12 g fat (healthy fats!)

Join The Conversation
prepel prepel 6 years
Kasha is roasted, so the flavor might be too overwhelming in this salad. I prefer raw buckwheat groats since they add a nice chew with a slightly nutty but not overwhelming flavor. Quinoa is great as well! I also like adding spelt berries to my salads.
prepel prepel 6 years
or 375 depends on your oven...
prepel prepel 6 years
350F
its-her its-her 6 years
temperature for oven for baked tofu????
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