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Salads, Vegetarian, Sponsored |260 calories per serving|50 minute recipe

Spring Salad with Edamame, Cucumber, Snow Peas and Tofu Croutons

This content was last updated on April 1, 2021

This spring-inspired salad makes plant-focused eating habits easy, delicious and nutritious.  The American Institute for Cancer Research recommends a cancer-prevention diet rich in fruits, vegetables and fiber, and every bite of this gorgeous green salad makes meeting that goal easy, delicious and downright fun. The recipe calls for two soy foods—tofu and edamame—that contain protein, fiber and natural plant compounds called isoflavones, which research shows may protect against certain cancers. Savor this salad for lunch or dinner, or pack in Mason jars and bring to work.

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Ingredients

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  • 1 block (14 oz.) firm tofu
  • 1 Tbsp. sesame oil
  • 1 Tbsp. low-sodium soy sauce
  • 1 Tbsp. cornstarch
  • 1 tsp. ground ginger
  • 1 tsp. garlic powder
  • pre-washed salad greens (about 5 oz.)
  • 2 cups snow pea pods, trimmed and sliced on diagonal into 3/4-inch pieces
  • 1 cup frozen shelled edamame, cooked according to package directions
  • 1 English cucumber (4 in.), sliced in half lengthwise and cut into thin half-moons
  • 1/4 cup loosely packed mint leaves, roughly chopped, or more to taste
  • 1/4 cup sesame ginger salad dressing, or more to taste
Makes 4 servings (1 salad with 12 tofu croutons). Per serving: 260 calories, 15 g total fat (2 g saturated fat, 0 g trans fat), 0 mg cholesterol, 17 g carbohydrates, 15 g protein, 5 g dietary fiber, 260 mg sodium, 4 g sugar, 0 g added sugar.

Directions

  1. Preheat oven to 400 degrees F. Line a large, rimmed baking sheet with parchment paper and set aside. (If you don't have parchment paper, spray baking sheet with nonstick cooking spray.)
  2. Place tofu in a colander and drain water. Wrap tofu in a few layers of paper towels and transfer to a cutting board. Press block under a baking sheet to squeeze out excess water. Stack something heavy on top such as a few cans of beans or a kettle filled with water. Let drain, about 20 minutes.
  3. Remove paper towels. Cut tofu into forty-eight 3/4-inch cubes.
  4. Meanwhile, in large bowl, whisk together sesame oil, soy sauce, cornstarch, ginger and garlic powder. Add tofu cubes and toss gently until well coated.
  5. Transfer tofu to prepared baking sheet. Bake until golden, about 20 minutes. Turn cubes halfway through to ensure even baking.
  6. Set out 4 dinner-size salad bowls. Fill each with salad greens, snow peas, edamame, cucumber, mint, dressing and tofu croutons. (Assemble in large bowl or on platter if you prefer serving family style.)

Notes

Leftover salad can be stored in pint-size Mason jars for lunch the next day. To avoid soggy salads, place dressing on bottom and then layer with hard vegetables—edamame, snow peas and cucumber. Top with tofu, salad greens and mint.

 

Written for AICR and Soy Connection by Liz Weiss, MS, RDN LIZ’S HEALTHY TABLE who is an award-winning author, blogger, podcaster and nutrition expert.

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This recipe contains cancer fighting foods:

This recipe was specially crafted to support cancer prevention and survival. It adheres to AICR's Cancer Prevention Recommendations. Learn more about our recipe guidelines.

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