Yellow Bean Tofu Salad

Yellow Bean Tofu Salad
Fat 65%Carbs 20%Protein 15%
Percent Calories

1 serving of yellow bean tofu salad contains 320 Calories The macronutrient breakdown is 20% carbs, 65% fat, and 15% protein. This is a good source of protein (23% of your Daily Value), fiber (23% of your Daily Value), and potassium (13% of your Daily Value).

Makes
4 servings
Prep Time
10 minutes
Cook Time
20 minutes

Ingredients

Directions

  1. Drain tofu and press dry with paper towels. Cut into very small cubes.
  2. Bring a small pot of well-salted water to a boil. Cut the beans into 1-inch segments on a deep bias. Cook in the boiling water for 30 seconds, then drain and rinse under cold water to stop the cooking process. Shake off excess water.
  3. Heat half of the oil in a skillet over medium heat. Add tofu cubes and pan-fry until golden brown on all sides. Remove from skillet and set aside.
  4. In a food processor, pulse the seeded serrano pepper, scallions, cilantro, garlic, salt, and remaining oil into a paste. Gradually add the well-mixed coconut milk, then incorporate the lemon juice to taste.
  5. Combine the beans, most of the pumpkin seeds, and tofu cubes in a large bowl. Toss with the dressing and top with the remaining seeds.

Nutrition Facts

For 1 serving of yellow bean tofu salad (305g)

NutrientValue%DV
Calories320
Fats25g 32%
Saturated fats12g 62%
Trans fats0g
Cholesterol0mg 0%
Sodium467mg 20%
Carbs17g 6%
Net carbs10g
Fiber7g 23%
Sugar1g
Protein13g
Calcium265mg 27%
Iron5mg 63%
Potassium623mg 13%
Vitamin D0μg 0%
Vitamins and Minerals
Alpha carotene1μg
Beta carotene375μg
Caffeine0mg
Choline34mg 6%
Copper0.5mg 54%
Fluoride0μg
Folate (B9)75μg 19%
Lycopene0μg
Magnesium115mg 27%
Manganese1mg 58%
Niacin1mg 9%
Pantothenic acid0.3mg 7%
Phosphorus231mg 33%
Retinol0μg
Riboflavin (B2)0.2mg 14%
Selenium11μg 19%
Theobromine0mg
Thiamine0.2mg 13%
Vitamin A IU757IU
Vitamin A37μg 4%
Vitamin B120μg 0%
Vitamin B60.2mg 14%
Vitamin C24mg 26%
Vitamin D IU0IU
Vitamin D20μg
Vitamin D30μg
Vitamin E1mg 9%
Vitamin K32μg 27%
Zinc2mg 21%
Sugars
Sugar1g
Sucrose0.1g
Glucose0.2g
Fructose0.3g
Lactose0g
Maltose0g
Galactose0g
Starch0g
Fats
Saturated fats12g 62%
Monounsaturated fats7g
Polyunsaturated fats5g
Trans fats0g
Fatty Acids
Total omega 31g
Total omega 61g
Alpha Linolenic Acid (ALA)1g
Docosahexaenoic Acid (DHA)0g
Eicosapentaenoic Acid (EPA)0g
Docosapentaenoic Acid (DPA)0g
Amino Acids
Alanine1g
Arginine1g
Aspartic acid2g
Cystine0.1g
Glutamic acid2g
Glycine1g
Histidine0.3g
Hydroxyproline0g
Isoleucine1g
Leucine1g
Lysine1g
Methionine0.2g
Phenylalanine1g
Proline1g
Serine1g
Threonine1g
Tryptophan0.2g
Tyrosine1g
Valine1g