This heart healthy side salad recipe is loaded with soy. It has tofu in the dressing and croutons and uses soybean oil as well.

Source: Diabetic Living Magazine


Tofu Croutons


Instructions Checklist
  • To prepare Tofu Croutons: Use a paper towel to pat dry extra-firm tofu. Cut into 1/2-inch cubes. In a large skillet, heat 1 tablespoon oil over medium-high heat. Carefully add tofu to skillet. Cook tofu cubes, stirring occasionally, about 5 minutes or until tofu forms a golden crust on all sides. Drain tofu croutons well on paper towels.

  • To prepare dressing: In a food processor or blender, combine silken-style tofu, lemon juice, the water, garlic, mustard, salt, and pepper. Cover and process or blend until smooth, scraping down side as needed. With processor or blender running, slowly add the 1/4 cup oil in a steady stream. If necessary, stir in additional water to thin dressing. Set aside.

  • To serve the salad: In a very large bowl, combine romaine, tomatoes, olives, and Tofu Croutons. Add dressing; toss gently to coat. Sprinkle with Parmesan cheese.


Tip: To make ahead, prepare Tofu Croutons. Let stand at room temperature for up to 2 hours. To serve warm, heat in a 300 degree F oven about 15 minutes.

Nutrition Facts

1 cup
122 calories; protein 5.1g; carbohydrates 4.9g; dietary fiber 2g; sugars 1.6g; fat 9.6g; saturated fat 1.6g; cholesterol 1.4mg; vitamin a iu 3434.8IU; vitamin c 18.6mg; folate 80.8mcg; calcium 70.7mg; iron 1.1mg; magnesium 38.5mg; potassium 239.6mg; sodium 123.6mg.

1 vegetable, 1/2 medium-fat meat, 1 1/2 fat