Name: Tofu, Snow Pea & Carrot Wild Rice Salad
Prep time: 15 min
Total time: 15 min
Ingredients: 0.33333334326744 cup toasted sesame oil; 0.33333334326744 cup rice vinegar; 2 tablespoons minced shallot; 0.75 teaspoon salt; 0.5 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; 0.25 cup crumbled nori

Tofu, Snow Pea & Carrot Wild Rice Salad

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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.

Carolyn Malcoun

Updated on June 8, 2018

Prep Time:

15 mins

Total Time:

15 mins

Servings:

Yield:

6 servings

Nutrition Profile:

Dairy-Free Diabetes Appropriate Egg Free Healthy Immunity Heart Healthy Low Added Sugars Low Sodium Low-Calorie Nut-Free Vegan Vegetarian

Jump to Nutrition Facts

Ingredients

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

Directions

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

Tips: To make 3 cups cooked wild rice: Bring 1 1/4 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 Facts (per serving)

279	Calories
16g	Fat
25g	Carbs
11g	Protein

Nutrition Facts
Servings Per Recipe 6
Serving Size 1 1/4 cups
Calories 279
% Daily Value *
Total Carbohydrate 25g	9%
Dietary Fiber 3g	10%
Total Sugars 4g
Added Sugars 1g	2%
Protein 11g	22%
Total Fat 16g	20%
Saturated Fat 2g	12%
Vitamin A 3852IU	77%
Vitamin C 17mg	18%
Folate 37mcg	9%
Sodium 474mg	21%
Calcium 103mg	8%
Iron 2mg	11%
Magnesium 37mg	9%
Potassium 223mg	5%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.