In this healthy salad recipe, blended cashews and flaxseed take the place of oil in the dressing, while seasoned tofu works as a lower-carb crouton alternative. Cashews are packed with potassium and iron, but also have more carbs than many other nuts (they have 8 grams per ounce vs. 4 grams for walnuts).

Lauren Grant
Source: Diabetic Living Magazine, Spring 2019

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Ingredients

Dressing
Tofu "Croutons"
Salad

Directions

Instructions Checklist
  • To prepare dressing: Place cashews in a small bowl and add enough hot water to cover. Soak for at least 30 minutes.

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  • Drain the cashews and transfer to a blender, along with 3 Tbsp. water, 2 Tbsp. lemon juice, flaxseed, mustard, anchovy paste, 1 tsp. Worcestershire, 1/2 tsp. garlic powder, and salt; puree. Set aside.

  • Meanwhile, prepare tofu "croutons": Arrange tofu on a baking sheet between layers of paper towels. Top with another pan, place a heavy can on top and let drain for 15 minutes.

  • Whisk lemon juice, Worcestershire, garlic powder, and onion powder in a large bowl. Add the tofu and toss to coat. Let stand for 15 minutes or refrigerate for up to 2 hours. Transfer the tofu to a plate, discarding liquid.

  • Heat 1 1/2 tsp. oil in a large cast-iron skillet over medium heat until shimmering. Cook the tofu in two batches until golden and crisp on all sides, 6 to 8 minutes; drain.

  • To prepare salad: Combine romaine, cucumber, parsley, and scallions in a large bowl. Add the dressing and toss to coat. Top with the tofu "croutons" and Parmesan.

Nutrition Facts

251 calories; protein 15.9g 32% DV; carbohydrates 13.8g 4% DV; exchange other carbs 1; dietary fiber 4.1g 16% DV; sugars 3.1g; fat 15.9g 24% DV; saturated fat 3.1g 15% DV; cholesterol 6.5mg 2% DV; vitamin a iu 5768.1IU 115% DV; vitamin c 23.4mg 39% DV; folate 104.2mcg 26% DV; calcium 190.6mg 19% DV; iron 3.8mg 21% DV; magnesium 55.7mg 20% DV; potassium 379.7mg 11% DV; sodium 345.6mg 14% DV.

Reviews (1)

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1 Ratings
  • 5 star values: 1
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Rating: 5 stars
11/08/2019
I love using tofu as the croutons in this recipe and the cashew dressing is amazing yum! Read More