How to Make Easy Tofu Salad with Tuna and Watercress - A Step-by-Step Guide

Looking for a quick and healthy meal that's also flavorful and satisfying? This easy tofu salad with tuna and watercress is the perfect dish for a light lunch or a refreshing dinner. Packed with protein and plenty of fresh ingredients, it's a great option for anyone looking to incorporate more plant-based options into their diet.

Not only is this salad delicious and nutritious, but it's also incredibly simple to make. With just a few basic ingredients and minimal prep time, you can ha...

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Ingredients

  • 3 cups bean sprouts
  • 1 (12 ounce) package soft tofu, drained and cut into 1/2-inch cubes
  • 2 (5 ounce) cans tuna, drained
  • 1 bunch watercress, chopped
  • 2 tomatoes, cubed
  • ¼ cup Japanese pickled radish (Optional)
  • ½ cup chopped onion
  • 4 cloves garlic, thinly sliced
  • ¼ cup sesame oil
  • ½ cup soy sauce

Information

  • Prep Time: 15 mins
  • Cook Time: 5 mins
  • Total Time: 20 mins
  • Servings: 6
  • Yield: 6 servings

  • Layer the bean sprouts, tofu, tuna, watercress, tomatoes, and Japanese pickled radish in a 9x13-inch baking dish. Set aside. Place the onion in a bowl.
  • Heat the garlic in the sesame oil in a skillet over medium heat until garlic is browned and fragrant, about 5 minutes. Remove garlic slices, then pour the hot oil over the onion. Stir in the soy sauce and pour dressing over the salad.
  • Nutrition

    215 cal.

    • Total Fat: 12g
    • Saturated Fat: 2g
    • Cholesterol: 13mg
    • Sodium: 1299mg
    • Total Carbohydrate: 9g
    • Dietary Fiber: 2g
    • Total Sugars: 4g
    • Protein: 19g
    • Vitamin C: 29mg
    • Calcium: 272mg
    • Iron: 5mg
    • Potassium: 547mg