Tofu, Snow Pea & Carrot Wild Rice Salad


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.

Prep Time:
15 mins
Total Time:
15 mins
6 servings


  • cup toasted sesame oil

  • 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


  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 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.

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