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Tofu Black Bean Salad Recipe

Looking for an easy Tofu Black Bean Salad recipe? Learn how to make Tofu Black Bean Salad using healthy ingredients.


Submitted by ortmeyca

Makes 1 serving



Black bean salad with tofu Serve with an orange

Recipe Ingredients for Tofu Black Bean Salad

3 oz. firm tofu
1 1/2 tsp. lite soy sauce
2 green onions
1/2 cup tomato, chopped
2 tbsp. fresh cilantro (coriander)
1/3 cup canned black beans, rinsed and drained
1/4 tsp. cumin
2 tsp. fresh lime juice
1/2 tbsp. olive oil

Recipe Directions for Tofu Black Bean Salad

Drain tofu and then pat dry with paper towels; cube into 1-inch pieces. Coat a nonstick skillet with cooking spray and heat over medium high heat. Sauté the tofu with soy sauce for about 4-5 minutes until lightly browned; remove from pan and set aside. Rinse and chop green onions, cut tomatoes in half and finely chop cilantro. Add beans and cumin to vegetable mixture; drizzle with lime juice and olive oil. Toss well and serve.
Categories

Main Dish

Nutrition Facts
Serving Size 273.9g
Amount Per Serving
Calories
225
Calories from Fat
99
% Daily Value*
Total Fat
11.0g
17%
Saturated Fat
1.8g
9%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
461mg
19%
Potassium
621mg
18%
Total Carbohydrates
21.8g
7%
Dietary Fiber
7.6g
30%
Sugars
3.9g
Protein
13.9g
Vitamin A 21% Vitamin C 32%
Calcium 22% Iron 21%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A
  Good points
  • No cholesterol
  • High in dietary fiber
  • High in manganese
  • High in vitamin C
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