Tofu-Chickpeas Summer Salad

“Tofu-Chickpea Summer salad” is a refreshing salad with tangy & fresh flavours. This Salad is Protein rich and quite filling one. Grilling veggies and tofu then tossing into a salad with herbs always adds an extra touch of flavour to your meal.

Tofu easily soaks up the flavours of other ingredients you use with it. Grilling makes outside of the tofu crisp and the inside pleasantly chewy.

Tofu is my favourite, the firmed one really tastes too good and I can have it any day in any form be it salad, curry, sandwich or tortilla’s filling or even just roasted one with herbs. Though I really don’t enjoy eating the silky one. I like chewy and crispy one 🙂

By first marinating the tofu in a tasty lemon-herb mixture, you’ll have a great addition to toss into a hearty salad. Include a simple (and simple-to-make) lemon-herb dressing, and you’ll have a salad sensation!

Tofu is an important source of protein for many vegetarians and vegans. It contains all nine essential amino acids. Tofu is made from soybean curds. It is naturally gluten-free and low in calories. It contains no cholesterol and is an excellent source of iron and calcium.

Types of Tofu:

Tofu comes in several different consistencies, we must use those according to the need:

  • Firm and extra-firm tofu: This tofu is denser than soft or silken tofu & retains more of its shape when cooked. This makes it suitable for grilling and stir-frying.
  • Soft tofu: Soft tofu is perfect for casseroles and soups.
  • Silken tofu: is best for puddings & dips. It can be blended into smoothies for added protein.

Tofu chickpea salad

Benefits of Tofu:

  • It can enhance the skin and hair, boost energy, and help maintain a healthy weight.
  • Consuming tofu as an alternative to animal protein can help lower levels of LDL cholesterol.
  • Several clinical and experimental investigations have suggested that soy has antioxidant properties that may inhibit the growth of cancer cells.
  • Could benefit patients with type 2 diabetes. Protein, and particularly soy protein, may enhance renal function, and it could have benefits for people who are undergoing dialysis or kidney transplantation.

Some article says that consuming tofu more then limit may cause health related issues too (However it’s not confirm yet). It is better to consume tofu & other soy foods that have undergone minimal amounts of processing, like soybeans or edamame, tofu, tempeh, and soymilk.

Tofu Chickpea salad

You can keep Tofu and roasted veggies in refrigerator and can use later on as well.

5 from 2 votes
Tofu-Chickpeas Summer Salad
Prep Time
10 mins
Cook Time
10 mins
Total Time
15 mins
 

This Salad is perfect for hot days. Grilled Tofu/veggies and perfectly infused flavour of herbs make it a sensational salad. It's protein rich 🙂 Not adding Tofu marination and chickpea boiling time in the prepration time for the recipe.

Course: Salad
Cuisine: Asian, Lunch, One pot meal, Salad
Keyword: Protein Rich Salad, Salad, Summer Salad, Tofu salad, Veg salad, Vegan, Vegetarian
Servings: 2 People
Author: Nisha Sharma
Ingredients
For Salad
  • 1 Cup Firmed Tofu (Cut into cubes)
  • 1 Cup Boiled Chickpeas
  • 1/2 Cup Cucumber (Chopped)
  • 1/2 Cup Cherry Tomato (Chopped)
  • 1/2 Cup Cabbage (Chopped)
  • 1 Carrot (Medium size)
  • 3-4 Mint Leaves
  • 2-3 Basil Leaves
For the marinade
  • 2 Tsp Olive oil
  • 1 Tbsp Lemon Juice
  • 1 Tsp Dill leaves
  • 1/4 Tsp Rock Salt
  • 1/4 Tsp Black pepper
  • 1/4 Tsp Crushed Garlic
For Salad Dressing
  • 1 Tsp Olive Oil (For grilling tofu and veggies)
  • 1 Tbsp Lemon Juice
  • 1/4 Tsp Rock Salt
  • 1/4 Tsp Black Pepper
  • 1/4 Tsp Dill Leaves(Dried or Fresh)
Instructions
For the marinade
  1. Add all the ingrediants in a bowl, Add tofu.. Mix everything well and Refrigerate for about an hour.

For the Salad
  1. Place the tofu cubes on a hot pan (you can use oven too) and grill over medium heat for 6-8 minutes, turning every few minutes. Use the reserved marinade to brush over the tofu as it’s grilling.

    Tofu chickpea salad
  2. Cut Cabbage, Carrot into 2-inch pieces, toss with olive oil and pinch of salt and grill in a seperate pan for 1-2 minutes only. Don't overcook because we don't want veggies to lose their crunchiness. Add boiled Chickpeas and mix everythig well.

    Tofu chickpea salad
  3. In a bowl add grilled tofu, veggies. Add chopped Cucumber & cherry Tomato.

  4. Whisk dressing ingredients together and coat roasted veggies in a bowl with the chopped mint, basil leaves and black pepper. Adjust seasoning as needed and serve.

  5. Serve hot or cool on room tempreture as per choice.

Recipe Notes
  • Use Firm or extra firm tofu. That's best for grilling or stir frying.
  • Cover and refrigerate roasted tofu & chickpeas for up to 2 days. You can use these later on as well.
  • You can use herbs of your choice as well like Rosemary leaves, Chilli flakes etc. 

Tofu chickpea salad


  • Loved this easy, nutritious and wholesome recipe ❤👍

    Harsimran Kaur May 29, 2019 9:26 am Reply

    • Thank you so much Simran :* You are always so supporting <3

      admin May 30, 2019 2:58 am Reply

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