Tofu, Snow Pea & Carrot Wild Rice Salad

Tofu, Snow Pea & Carrot Wild Rice Salad

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From: EatingWell Magazine, May/June 2017

Sesame oil and nori (dried seaweed) give this healthy grain-salad recipe Asian flair. Serve as a vegetarian main dish or as a side for grilled shrimp or baked chicken.

Ingredients 6 servings

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Original recipe yields 6 servings
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  • ⅓ cup toasted sesame oil
  • ⅓ cup rice vinegar
  • 2 tablespoons minced shallot
  • ¾ teaspoon salt
  • ½ teaspoon ground pepper
  • 3 cups cooked and cooled wild rice (see Tips)
  • 2 cups cubed seasoned baked tofu (8 ounces)
  • 2 cups sliced snow peas
  • 1 cup diced carrots
  • ¼ cup crumbled nori

Preparation

  • Prep

  • Ready In

  1. Whisk oil, vinegar, shallot, salt and pepper in a large bowl. Add wild rice, tofu, snow peas and carrots; stir to combine. Serve topped with nori.
  • Tips: To make 3 cups cooked wild rice: Bring 1¼ cups wild rice and 5 cups water to a boil in a medium saucepan. Reduce heat to maintain a gentle simmer; cover with a tight-fitting lid and cook until tender, 45 to 55 minutes. Drain if needed.

Nutrition information

  • Serving size: 1¼ cups
  • Per serving: 279 calories; 16 g fat(2 g sat); 3 g fiber; 25 g carbohydrates; 11 g protein; 37 mcg folate; 0 mg cholesterol; 4 g sugars; 1 g added sugars; 3,852 IU vitamin A; 16 mg vitamin C; 103 mg calcium; 2 mg iron; 474 mg sodium; 223 mg potassium
  • Nutrition Bonus: Vitamin A (77% daily value), Vitamin C (27% dv)
  • Carbohydrate Servings:
  • Exchanges: 1 starch, 1 vegetable, 1 medium-fat meat, 2½ fat

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