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Composed Salad with Pickled Beets & Smoked Tofu

:  July/August 2011

Your rating: None Average: 3.8 (5 votes)

This composed salad is an artful arrangement of greens, hard-boiled egg, smoked tofu, beets and snap peas drizzled with a cool, creamy dill dressing. It’s as pleasing to the eye as it is to the palate. We like smoked tofu, but any flavored baked tofu would work well in this recipe. Serve with iced tea.


Composed Salad with Pickled Beets & Smoked Tofu Recipe

Makes: 4 servings

Active Time:

Total Time:

Nutrition Profile

Low calorie | High fiber | Low sodium | High potassium | High calcium | Healthy weight | Diabetes appropriate | Gluten free |

View Our Nutrition Guidelines »

Ingredients

  • 1/2 cup reduced-fat sour cream
  • 1/4 cup chopped fresh dill
  • 2 tablespoons lemon juice
  • 1/4 teaspoon salt
  • 1/4 teaspoon freshly ground pepper
  • 6 cups torn Boston or Bibb lettuce
  • 2 cups torn radicchio
  • 4 hard-boiled eggs (see Tip), peeled and quartered
  • 2 medium tomatoes, cut into wedges
  • 8 ounces baked smoked tofu, diced
  • 1 cup diced pickled beets (see Shopping Tip)
  • 2 cups sugar snap peas, trimmed and halved

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Preparation

  1. Combine sour cream, dill, lemon juice, salt and pepper in a small bowl.
  2. Combine lettuce and radicchio in a large bowl; divide among 4 large plates and top with equal portions of hard-boiled egg, tomato wedges, tofu, beets and snap peas. Drizzle about 2 tablespoons of dressing over each salad.

Tips & Notes

  • Make Ahead Tip: Cover and refrigerate the dressing (Step 1) for up to 3 days.
  • Tip: Eggs, how to hard-boil: Place eggs in a single layer in a saucepan; cover with water. Bring to a simmer over medium-high heat. Reduce heat to low and cook at the barest simmer for 10 minutes. Remove from heat, pour out hot water and cover the eggs with ice-cold water. Let stand until cool enough to handle before peeling.
  • Shopping Tip: Look for pickled beets in a jar near other pickled vegetables in most supermarkets.

Nutrition

Per serving: 268 calories; 12 g fat ( 4 g sat , 3 g mono ); 198 mg cholesterol; 22 g carbohydrates; 0 g added sugars; 19 g protein; 5 g fiber; 403 mg sodium; 620 mg potassium.

Nutrition Bonus: Vitamin A (81% daily value), Vitamin C (42% dv), Folate (33% dv), Iron (20% dv), Calcium (19% dv), Potassium (18% dv)

Carbohydrate Servings: 1

Exchanges: 2 vegetable, 2 medium-fat meat, 1 fat


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Recipe Categories

Type of Dish
Salad, main dish
Main dish, vegetarian
Ethnic/Regional
American
Ease of Preparation
Easy
Health & Diet Considerations
Diabetes appropriate
Low calorie
Low sodium
Healthy weight
High calcium
High fiber
High potassium
Gluten free
Total Time
30 minutes or less
Servings
4
Main Ingredient
Vegetarian, soy
Preparation/ Technique
No-cook
Meal/Course
Lunch
Dinner

Season
Spring
Summer
Fall
Style/Theme
Everyday favorites
Quick (total 30 min. or less)
Vegetarian
Publication
July/August 2011
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